Workout of the Day

Warm Up Row 300m Then 2 Rounds of: Wall Walk x 2 Goblet Squat x 8 Bar Tap x 10 Workout of the Day A.

Warm Up Row 300m Dynamic Drills Then 2 Rounds of: RDL x 5 Hang Power Clean x 5 Front Squat x 5 Push Press x

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 200m Partner B – Jumprope (Singles) Partner C – FLR

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: T Push Up x 10 Bar Tap x 10 OHS x 10 w/ PVC

Warm Up Row 250m Group Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 5 @ 30X1 Box Jump/Step Down x

Workout of the Day A. 4 Sets In teams of 3, with only 1 person working at a time, complete as many rounds and reps