Workout of the Day

Warm Up Row or Run 250m Group Dynamic Drills Then 2 Rounds of: Dislocate x 10 OHS x 10 Press in Snatch (Sots) x 10

Warm Up Jumprope 3 minutes Then, In teams of 3, work together to complete 2 Rounds each of: Partner A – Row or Run 250m

Warm Up Jumprope 3 minutes Group Dynamic Drills Workout of the Day A. Complete as many Double Unders as possible in 3 minutes B. Every

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds Inchworm x 5 Squat to Stand x 10 Goat Bagger x 10 Workout of the

Warm Up Run or Row 250m Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Walking Single Leg RDL x 1 length Spiderman Lunge

Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds of: Dislocate x 10 OHS x 10 Press in Snatch (Sots Press) x 10