Workout of the Day

Warm Up Row 300m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 8 T Push Up x 8

Warm Up Jumprope 3 minutes Group Dynamic Drills Workout of the Day A. 3 Sets A1: Bar Tap x 10-15 OR Kipping Pull Up x

Warm Up Run 250m Dynamic Drills Then 2 Rounds of: Cat/Cow x 10 Prone Kneeling T-Spine Rotations x 5 per Deadhang x 30 seconds Workout

Workout of the Day In teams of 4, complete 5 sets each for time of: Run or Row 250m Thruster x 15 (95/65) Pull Up

Warm Up Row or Run 250m Dynamic Drills Then 2 Rounds of: Walking Lunge x 1 length Bear Crawl x 1 length Burpee Broad Jump

Warm Up Run or Row 250m 2 Rounds of: Dislocate x 5 Good Morning x 7 OHS x 9 Workout of the Day A. Every