Workout of the Day

Warm Up Row 300m Then 2 of: Pull Up x 5 Push Up x 10 Squat x 15 Workout of the Day A. Press –

Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 3 Dislocate x 6 OHS x 9 Workout of the Day A.

Warm Up Jumprope 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Bar Tap x 10 Goblet Squat x 8 @ 20X1

Warm Up In teams of 3, complete 3 rounds each of: Partner A – Row 200m Partner B – Hold Bottom of Goblet Squat Partner

Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 3 Good Morning x 6 OHS x 9 Group Snatch Progressions Workout

Warm Up Run 400m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Wallball x 10 KB Snatch x 10 (5 per)