Workout of the Day

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

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds Seated Wallslide x 10 Scap Push Up x 10 Ring Row x 10 @ 2111

Workout of the Day In teams of four, complete as many reps as possible of the following circuit in 30 minutes: 400 Meter Run OR

Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds Hang from Pull Up Bar x 60 seconds (accumulate time if needed) Nose to

Warm Up Jumprope 3 minutes 2 Rounds of: Dislocate x 10 OHS x 10 Press in Snatch (Sots Press) x 10 Workout of the Day

Warm Up Run or Row 300m Dynamic Drills Then Dislocate x 10 T Push Up x 10 KBS x 10 Workout of the Day A.