Workout of the Day

Warm Up Row 250m Then 2 Rounds of: Squat to Stand x 6 Good Morning x 8 T Push Up x 10 Workout of the

Warm Up Row 250m (No foot straps) Then 2 Rounds of: 30 seconds – Jumprope Singles – Left 30 seconds – Jumprope Singles – Right

Warm Up Row 250m Group Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 7 @ 30X1 Box Jump/Step Down x

Warm Up Jumprope 3 minutes Then 2 Rounds of: TGU x 1 per (SLOW) Dislocate x 10 Wall Walk x 2 Workout of the Day

Warm Up Row 250m Group Dynamic Drills False Grip Instruction Then 2 Rounds of: False Grip Ring Row x 2-3 @ 2111 Squat to Stand

Workout of the Day In teams of 3, complete as many rounds and reps as possible in 40 minutes of: Row 1000m Double Under x