Workout of the Day

Warm Up Row or Run 400m Then 2 Round of: Squat to Stand x 5 Scap Pull Up x 10 Goblet Squat x 5 @

Warm Up Run or Row 250m Dynamic Drills KB Snatch Instruction Workout of the Day 10 minutes @ 85% of: HSPU x 5 (Strict if

Warm Up Dynamic Drills Then, In teams of 3 complete 2 sets each of: Partner A – Run or Row 250m Partner B – Jumprope

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

Warm Up 2 Rounds of: Walking Lunge x 1 length Scap Push Up x 10 Burpee Broad Jump x 1 length Scap Pull Up x

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Bear Crawl x 1 length Wall Walk x 2 Deadhang to Active Arch x