Workout of the Day

Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds of: Scap Push Up x 10 Dislocate x 10 SA KBS x 5 per

Warm Up Jumprope 3 minutes Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 5 @ 32X1 Ring Row

Workout of the Day In teams of 2, alternate movements to complete as many rounds and reps as possible in 15 minutes of: Muscle Up

Warm Up Run 400m Dynamic Drills Then 2 Rounds of: Step Up x 5 per T Push Up x 10 Workout of the Day A.

Warm Up In teams of 3, complete 3 Rounds each of: Partner A – Row 12/10 Cals Partner B – Deadhang from Pull Up Bar

Warm Up Row 250m Then 2 Rounds of: Inchworm x 3 Good Morning x 6 Walking Lunge x 1 length Workout of the Day A.