Workout of the Day

Warm Up Jumprope 3 minutes Group Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 10 SA Bottoms Up

Warm Up Run 400m Then 2 Rounds of: High Knees x 15m Buttkickers x 15m Single Unders x 60 seconds Workout of the Day A.

Warm Up Row or Run 250m False Grip Instruction Then 2 Rounds of: False Grip Ring Row x 3 Inchworm x 2 Wall Walk x

Warm Up Row 300m Dynamic Drills Then 2 Rounds of: Deadhang x 30 seconds Scap Push Up x 10 SA KB OHS x 3 per

If your back is still busted from 17.1 this is a good time to perform 1 of our 3 weekly optional conditioning workouts posted in

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