Workout of the Day

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 200m Partner B – Single Under Jumprope Partner C –

Warm Up Jumprope 3 minutes Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Scap Pull Up x 10 T Push Up x 10

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

Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 1 length Wall Walk x 2 Workout of the Day A. 3-4 Sets

Warm Up Row 250m 2 Rounds of: Squat to Stand x 5 Good Morning x 10 Burpee Broad Jump x 1 length Ankle, Hip, and

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Scap Push Up x 5 Dislocate x 5 Deadhang x 30 seconds Workout of