Workout of the Day

Warm Up Row 300m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Goblet Squat x 10 @ 31X1 Wall Walk x 3 Workout of

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Deadhang to Active Arch x 5 Squat to Stand x 5 T Push Up

Workout of the Day In teams of 3, complete as many Wallball reps as possible in 15 minutes. Teams get 1 rower. The next partner

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Scap Push Up x 10 Squat to Stand x 10 Workout of the

Warm Up Row 300m Dynamic Drills Then Wall Walk x 3 Scap Pull Up x 10 Step Up x 5 per Workout of the Day

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Bear Crawl x 1 length Bar Tap x 10 Walking Lunge x 1 length