Workout of the Day

Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 Dislocate x 10 Workout of the Day A. 3 Sets for

Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds of: Scap Push Up x 5 Seated Wallslide x 10 SA Bottoms Up KB

Workout of the Day In teams of 2 or 3, partners will alternate full sets to complete as many rounds and reps as possible in

Warm Up In teams of 3, complete 3 rounds each of: Partner A – Run or Row 250m Partner B – Hold FLR on floor

Warm Up Row 300m Then 2 Rounds of: Inchworm x 3 Squat to Stand x 6 Russian KBS x 9 Workout of the Day A.

Warm Up Row 300m Then 2 Rounds as a group of: Dislocate x 5 Snatch Grip RDL x 5 Hang Power Snatch x 5 OHS