Workout of the Day

Warm Up Dynamic Drills Alt TGU x 10 – go slowly and focus on stability throughout the movement Workout of the Day A. 4 Sets

Warm Up Dynamic Drills In teams of 3, complete 2 sets each of: Partner A – Row 200m Partner B – Hang from Pull Up

Warm Up Row or Run 250m Dynamic Drills Then 2 Rounds of: Squat to Stand x 5 Good Morning x 10 Walking Lunge x 1

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Snatch Grip Push Press x 10 OHS x 10 Workout of the Day

Warm Up Row 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Goblet Squat x 7 @ 32X1 Scap Push Up x 10 Workout

Workout of the Day In teams of 3, alternate full rounds to complete as many round and reps as possible in 12 minutes of: Thruster