Workout of the Day

Warm Up Row 250m Dynamic Drills Then 2 Rounds of: Dislocate x 10 Bear Crawl x 1 length Hang from Pull Bar x 45 seconds

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 T Push Up x 10 SA Bottoms Up KB Carry x 1 length

Warm Up Jumprope 3 minutes Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 @ 42X1 Ring Row x 8

Workout of the Day In teams of three, complete five rounds for time of: Row 1000m or Run 800m Double Under x 90 Power Clean

Warm Up Run 400m Dynamic Drills Then Walking Lunge x 1 length Burpee Broad Jump x 1 length Bear Crawl x 1 length Workout of

Warm Up Row 500m Dynamic Drills Then 2 Rounds Inchworm x 5 Squat to Stand x 5 Good Morning x 10 Workout of the Day