Workout of the Day

Warm Up Jumprope 3 minutes Dynamic Drills Ankle & Hip Mobility Then Rounds Goblet Squat x 5 @ 32X1 Burpee Broad Jump x 1 length

Workout of the Day Complete the following congo-line style in teams of three, with each partner completing the following: A. For time: Row 1000 Meters

Warm Up Run 400m or Row 500m Then 2 Rounds Scap Pull Up x 10 Bar Tap x 10 Dislocate x 10 Workout of the

Warm Up Run 250m Then Alt TGU x 10 Scap Pull Up x 10 Wall Walk x 2 Workout of the Day A. 3 Sets

Warm Up Row or Run 250m Dynamic Drills Ankle and Hip Mobility Then Goblet Squat x 10 @ 32X1 Box Jump/Step Down x 5 Workout

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 OHS x 10 KBS x 10 Workout of the Day A. EMOM for