Workout of the Day

Warm Up Row 500m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then OHS x 10  Box Jump/Step Down x 10 Workout of the Day

Warm Up Jumprope 3 minutes Dynamic Drills Front Rack Mobility Then Squat to Stand x 10 T Push Up x 10 Box Jump/Step Down x

Warm Up Run 400m Dynamic Drills Then Dislocate x 10 Scap Pull Up x 10 Scap Push Up x 10 Workout of the Day A.

Warm Up Row 15 Cals Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds Thruster x 10 (45/35) Good Morning x 10 w/pvc

Warm Up In teams of 3, complete 2 rounds each of: Partner A: Row 200m Partner B: Scap Pull Ups Partner C: Front Leaning Rest

Warm Up Jumprope 3 minutes 2 Rounds Scap Push Up x 10 Wallslide x 10 Dislocate x 10 Workout of the Day A. 4 Sets