Workout of the Day

Warm Up Jumprope 3 minutes Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Goblet Squat x 10 @ 20X1 Supinated Ring Row x 5

Warm Up Row or Run 250m Group Dynamic Drills Then 2 Rounds of: Hang from Pull Up Bar x 30 seconds (Hip touches if possible)

Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds Dislocates x 10 Seated Wall Slide x 10 T Push Up x 10 Workout

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Scap Pull Up x 10 T Push Up x 10 Alt Step Up x

Warm Up Run 250m Then 2 Rounds of: Inchworm x 5 Squat to Stand x 5 Goat Bagger x 5 Box Jump/Step Down x 5

Warm Up Jumprope 3 minutes Dynamic Drills Ankle, Hip, and Front Rack Mobility Workout of the Day A. 4 Sets A1: Front Squat x 4-6