Workout of the Day

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Squat to Stand x 5 Bar Tap (Kips) x 10 KBS x 10 Workout

Warm Up Row or Run 400m Dynamic Drills Ankle and Hip Mobility Then Goblet Squat x 10 @ 30X1 Ring Row x 5 @2111 Box

Warm Up Run, Row, Bike, or Jumprope 2 minutes Then Alt TGU x 10 Alt KB Snatch x 10 Workout of the Day A. 12

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Scap Push Up x 10 Ring Row x 5 @ 2111 T Push Up

Workout of the Day In teams of 3, complete 4 sets for max reps/cals of: Row for Calories x 60 seconds Burpee Pull Up OR

Warm Up Row 500m Dynamic Drills Then 2 Rounds of: Bear Crawl x 1 length Step Up x 5 per Hang from Pull Up Bar