Workout of the Day

Warm Up Run or Row 250m Then 2 Rounds of: Inchworm x 5 Squat to Stand x 10 Dislocate x 15 Workout of the Day

Warm Up Row or Run  250 Then 1 length Bear Crawl Scap Push Up x 10 1 length Burpee Broad Jump T Push Up x

Warm Up Jumprope 3 minutes Dynamic Drills Ankle and Hip Mobility Then Goblet Squat x 10 @ 30X1 Good Morning x 10 w/ pvc Scap

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

Warm Up Jumprope 3 minutes Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Thruster x 10 (45/35) T Push Up x

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