Workout of the Day

Warm Up Row 300m Group Dynamic Drills Ankle and Hip Mobility Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 30X1

Workout of the Day In teams of 3, with only 1 teammate per station, complete as many rounds and reps as possible in 30 minutes

Warm Up Run 400m Group Dynamic Drills Workout of the Day A. 3 Sets for Quality Rope Climb x 1-2 (legless if possible) TGU x

Warm Up Row 250m Then 2 Rounds of: Walking Lunge x 1 length Wall Walk x 1 Squat to Stand x 5 Workout of the

Warm Up In teams of 3, complete 3 Rounds each of: Partner A – Row 200m or Run 150m Partner B – TGU x 1

Warm Up Run 250m Dynamic Drills Then 2 Rounds of: Scap Pull Up x 5 Sumo Good Morning x 5 Dislocate x 5 Workout of