Workout of the Day

Warm Up Jumprope 3 minutes Dynamic Drills Then Dislocate x 10 Good Morning x 10 Ring Row x 10 Workout of the Day A.  4

Warm Up Run or Row 250m Dynamic Drills 2 Rounds Inchworm x 5 Squat to Stand x 10 Good Morning x 10 Workout of the

Warm Up Run 250m Then Buttkicker x 1 length High Knees x 1 length Toy Soldier x 1 length Ankle and Hip Mobility Workout of

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Scap Pull Up x 5 SA OH KB Carry (Bottoms Up if possible)

Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds Scap Push Up x 5 Scap Pull Up x 5 T Push Up x

Warm Up Jumprope 3 minutes Then Alt TGU x 8 Scap Pull Up x 10 Row 200m Workout of the Day A. 4-5 Sets A1: