Workout of the Day

Warm Up Row 300m Dynamic Drills Workout of the Day A. For time: In teams of 2, work together to complete: 5000m Row 150 Burpees

Warm Up Run or Row 250m Dynamic Drills Then Alt. Step Up x 10 Scap Push Up x 10 Bear Crawl x 1 length Workout

Warm Up Row or Run 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then T Push Up x 10 Box Jump/Step Down x 10

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Dislocate x 10 Ring Row x 10 Scap Push Up x 10 Workout of

Workout of the Day In teams of 3, partners alternate full rounds to complete as many rounds and reps as possible in 15 minutes of:

Warm Up Row 500m Then 2 Rounds of: Squat to Stand x 10 Good Morning x 10 T Push Up x 10 Workout of the