Workout of the Day

Warm Up In teams of 3, complete 2 sets each of: Partner A – Run or Row 250m Partner B – Scap Pull Up x

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Seated Wallslide x 10 Inchworm x 3 Workout of the Day A. 4 Sets

Warm Up Run 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 5 @ 32X1 T Push Up

Warm Up Row 250m Dynamic Drills Then 2 Rounds of: Hollow Hold x 30 seconds Walking Lunge x 1 length Deadhang x 30 seconds Workout

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A. 4

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Inchworm x 3 Scap Pull Up x 10 Workout of the Day A. 2