Workout of the Day

Warm Up Row or Run 250m Dynamic Drills Then 2 Rounds of: Squat to Stand x 5 Good Morning x 10 Walking Lunge x 1

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Snatch Grip Push Press x 10 OHS x 10 Workout of the Day

Warm Up Row 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Goblet Squat x 7 @ 32X1 Scap Push Up x 10 Workout

Workout of the Day In teams of 3, alternate full rounds to complete as many round and reps as possible in 12 minutes of: Thruster

Warm Up Jumprope 3 minutes Dynamic Drills Then Walking Lunge x 1 length Scap Push Up x 5 Bear Crawl x 1 length Ring Row

Warm Up 2 Rounds of: Dislocate x 5 Scap Pull Up x 5 Wall Walk x 1 Workout of the Day A. 3 Sets A1: