Workout of the Day

Warm Up Jumprope 3 minutes 2 Rounds Dislocate x 10 OHS x 10 Scap Pull Up x 10 Workout of the Day A. 12 minutes

Warm Up Dynamic Drills Then Walking Lunge x 1 length Bear Crawl x 1 length Burpee Broad Jump x 1 length Ankle, Hip, and Front

Warm Up Row or Run 250m Dynamic Drills Then 2 Sets of: Scap Pull x 5 Dislocate x 10 Inchworm x 5 Workout of the

Warm Up Jumprope 3 minutes 3 Rounds of: T Push Up x 10 Seated Wall Slide x 10 Dislocate x 10 Workout of the Day

Warm Up Jumprope 3 minutes Dynamic Drills Then Walking Lunge x 1 length Bear Crawl x 1 length Alt TGU x 6 Workout of the

Warm Up Row or Run 250m Dynamic Drills Then 2 Rounds Dislocate x 10 Snatch Grip Push Press x 10 Sots Press x 10 Workout