Workout of the Day

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds Scap Pull Up x 10 Squat to Stand x 10 KBS x 10 Workout of

Warm Up Row 500m or Run 400m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Thruster x 10 (45/35) Ring Row x 5 @

Warm Up Jumprope 3 minutes Ankle and Hip Mobility Dynamic Drills Workout of the Day A.  10 minutes of: A1: Muscle Up Transition Work A2:

Warm Up Jumprope 3 minutes Dynamic Drills Then Alt TGU x 4 Inchworm x 5 Box Jump/Step Down x 6 Workout of the Day A.

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

Warm Up Row 500m Dynamic Drills Then 2 Rounds Squat to Stand x 5 Inchworm x 5 Box Jump x 5 Workout of the Day