Workout of the Day

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Scap Push Up x 5 Dislocate x 5 Deadhang x 30 seconds Workout of

Warm Up Run 250m Dynamic Drills Then 2 Rounds of: Scap Pull Up x 5 Inchworm x 5 Box Jump/Step Down x 5 Workout of

Warm Up Jumprope 3 minutes Dynamic Drills Ankle & Hip Mobility Then 2 Rounds of: Ring Row x 5 @ 2111 Goblet Squat x 10

Workout of the Day In teams of 2, alternate movements to complete as many rounds and reps as possible in 15 minutes of: Muscle Up

Warm Up In teams of 3, complete 3 rounds each of: Partner A – Row 200m Partner B – Scap Pull Up x 5 +

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Squat to Stand x 10 Good Morning x 10 T Push Up x 10