Workout of the Day

Warm Up Jumprope 3 minutes Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 8 @ 20X1 Ring Row

Warm Up In teams of 3, complete 2 rounds each of: Partner A – Row 200m Partner B – Jumprope Partner C – Wall Walk

Warm Up Row or Run 250m Dynamic Drills Then 2 Rounds of: SA Bottoms Up Carry x 1 length per (90/90 Bent Arm) T Push

Workout of the Day In teams of 3, with only 1 person working at a time, complete as many rounds and reps as possible in

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Walking Lunge x 1 length Scap Pull Up x 10 Workout of the Day

Warm Up Row 500m Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A. Every 2