Workout of the Day

Warm Up Row 500m or Run 400m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 8 @ 20X1

Workout of the Day In teams of 4, complete 3 sets each of: Row 30/25 calories Wallball x 25 (20/14lbs to 10/9′ target) Burpee Box

Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 T Push Up x 10 Walking Lunge x 1 length Workout

Warm Up Row 300m Dynamic Drills Then 2 Rounds of: Squat to Stand x 5 Dislocate x 10 OHS x 10 Workout of the Day

Warm Up Jumprope 3 minutes Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 8 @ 20X1 T Push

Warm Up Run 400m Group Dynamic Drills Workout of the Day A. 3 Sets Bar Tap x 20 FLR on Floor x 45 seconds B.