Workout of the Day

Warm Up Jumprope 3 minutes Dynamic Drills – Upper Body Then 2 Sets Y,T,W x 10 Arch Body Hold x 20 seconds Workout of the

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Sumo Good Morning w/PVC x 10 Wallball x 10 Workout of the Day

Warm Up Run 400m or Row 500m Dynamic Drills Then Goblet Squat x 10 @ 32X1 Ring Row x 10 @ 2111 Workout of the

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

Warm Up Run or Row 250m Dynamic Drills Then Walking Lunge x 1 length Scap Pull Up x 10 T Push Up x 10 Workout

Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Good Morning x 10 Burpee Broad Jump x 1 length Workout