Workout of the Day

Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 10 T Push Up x 10 Dislocate x 10 Workout of the

Warm Up Row or Run 250m Dynamic Drills Ankle, Hip, and Front Rack Mobiliy Then 2 Rounds of: Front Squat x 5 @ 20X1 (45/35lbs)

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

Warm Up Jumprope 3 minutes Then Walking Lunge x 1 length Bear Crawl x 1 length Deadhang x 60 seconds Burpee Broad Jump x 1

Warm Up Row 250m Then 2 Rounds of: Inchworm x 3 Good Morning x 6 Russian KBS x 9 Workout of the Day A. 5

Warm Up Row 250m Dynamic Drills Then 2 Rounds of: Dislocate x 5 Good Morning x 7 OHS x 9 Workout of the Day A.