Workout of the Day

Warm Up Row or Run 250m Then 2 Rounds of: Dislocate x 10 Good Morning x 10 Scap Pull Up x 10 Workout of the

Warm Up In teams of three, complete 2 sets each of: Partner A – Run 150m Partner B – Jumprope (Singles) Partner C – TGU

Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 6 Inchworm x 4 Box Jump/Step Down x 2 Workout of the

Warm Up In teams of 3, complete 2 Sets of: Partner A – Row 12/10 Cals Partner B – FLR on floor Partner C –

Warm Up Row or Run 250m Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 5 @ 31X1 Ring Row x

Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds of: Walking Lunge x 1 length Supinated Ring Row x 5 Workout of the