Workout of the Day

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Scap Push Up x 10 Single Arm Bottoms Up KB Press x 10

Warm Up Row 250m Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 5 @ 32X1 T Push Up x 10

Workout of the Day In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:

Warm Up Jumprope 3 minutes Then 2 Rounds of: Single Leg RDL  x 1 length Walking Lunge x 1 length Bear Crawl x 1 length

Warm Up Row or Run 250m Dynamic Drills Then 2 Round of: Scap Pull Up x 5 Deadhang x 30 seconds Burpee Broad Jump x

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Snatch Grip RDL x 10 OHS x 10 Workout of the Day A.