Workout of the Day

Warm Up Row 500m Dynamic Drills Ankle and Hip Mobility Then Goblet Squat x 10 @ 30X1 Scap Pull Up x 10 Workout of the

Warm Up Run 400m Dynamic Drills Workout of the Day A. 2 Sets A1: Alt KB Snatch x 10 – Rest 60 seconds A2: Double

Warm Up Row or Run 250 Dynamic Drills Then Dislocate x 10 Scap Push Up x 10 Thruster x 10 (45/35) Workout of the Day

Warm Up Row 500m Dynamic Drills Then Alt TGU x 6 Ring Row x 8 Scap Push Up x 10 Workout of the Day A.

Warm Up Bear Crawl x 1 length Single Leg Hop Left x 1 length Single Leg Hop Right x 1 length Burpee Broad Jump x

Warm Up Jumprope 3 minutes Dynamic Drills Ankle and Hip Mobility Then OHS x 10 @ 30X1 Good Morning x 10 Box Jump/Step Down x