Workout of the Day

Run 400m Dynamic Drills Then 2 Rounds Seated Wallslide x 10 Dislocate x 10 T Push Up x 10 Workout of the Day A. 4

Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 10 Dislocate x 10 OHS x 10 Ankle and Hip Mobility Then

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

Warm Up Run or Row 250 Then Walking Lunge x 1 length Scap Pull Up x 10 Alt Step Up x 10 (24/20) Ring Row

Warm Up Jumprope 3 minutes Then 2 Rounds of: Wall Walk x 5 Box Jump/Step Down x 5 Hang from Pull Up Bar x 60

Warm Up Run or Row 250m Then 2 Rounds of: Inchworm x 3 Squat to Stand x 6 Dislocate x 9 Workout of the Day