Workout of the Day

Warm Up Dynamic Drills Then, In teams of 3 complete 2 sets each of: Partner A – Run or Row 250m Partner B – Jumprope

Workout of the Day A. For time: Complete the following congo-line style in teams of three, with each partner completing the following: Row 1000 Meters

Warm Up 2 Rounds of: Walking Lunge x 1 length Scap Push Up x 10 Burpee Broad Jump x 1 length Scap Pull Up x

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Bear Crawl x 1 length Wall Walk x 2 Deadhang to Active Arch x

Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Good Morning x 10 Box Jump/Step Down x 5 Workout of

Run 400m Dynamic Drills Then 2 Rounds Seated Wallslide x 10 Dislocate x 10 T Push Up x 10 Workout of the Day A. 4