Workout of the Day

Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds Squat to Stand x 5 Good Morning x 10 Box Jump/Step Down x 5

Warm Up Jumprope 3 minutes Then: Dislocate x 10 Scap Push Up x 10 Scap Pull Up x 5 Workout of the Day A. 4

Warm Up Run or Row 250m Dynamic Drills Split Jerk Instruction Workout of the Day A. Every 2 minutes, for 10 minutes (5 Sets) Split

Warm Up Jumprope 3 minutes Dynamic Drills Ankle & Hip Mobility Then Goblet Squat x 10 @ 30X1 Ring Row x 8 @ 2111 Workout

Warm Up Run 4oo or Row 500m Dynamic Drills Inchworm x 5 Good Morning x 10 Walking Lunge x 1 length Workout of the Day

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds Squat to Stand x 5 Good Morning x 10 Russian KBS x 10 Workout of