Workout of the Day

Warm Up 2 Rounds of: Run or Row 250m Walking Lunge x 1 length Inchworm x 3 Scap Pull Up x 5 Good Morning x

Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Box Jump x 3 Wall Walk x 1 (SLOW) Workout of

Warm Up Row 300m Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 @ 30X1 Ring Row x 8 @

Warm Up Row or Run 250m Group Dynamic Drills Workout of the Day A. 3 Sets A1: TGU x 2 per (SLOW) A2: Tall Box

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Seated Wallslide x 10 T Push Up x 10 Workout of the Day

Workout of the Day In teams of 2 or 3, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: