Workout of the Day

Warm Up Row 500m or Run 400m Dynamic Drills Workout of the Day A. Alt TGU x 20 (smooth & steady) B. 1 minute of

Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Scap Push Up x 5 Box Jump/Step Down x 5 Push

Warm Up Row 300m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Goblet Squat x 10 @ 31X1 Wall Walk x 3 Workout of

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Deadhang to Active Arch x 5 Squat to Stand x 5 T Push Up

Workout of the Day In teams of 3, complete as many Wallball reps as possible in 15 minutes. Teams get 1 rower. The next partner

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Scap Push Up x 10 Squat to Stand x 10 Workout of the