Workout of the Day

Warm Up Dynamic Drills In teams of 3 partners will complete 3 sets of: Partner A – Row for max calories OR max Double Unders

Warm Up Dynamic Drills Ankle and Hip Mobility Then in teams of 3, partners will alternate every 20 seconds and row for calories for 5

Warm Up Jumprope 3 minutes Dynamic Drills Front Rack Mobility Then Box Jump/Step Down x 5 KBS x 10 Scap Pull Up x 10 Workout

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds Ring Row x 10 @ 2010 T Push Up x 10 Push Press x 10

Warm Up Run or Row 200m Dynamic Drills Then 2 Rounds Scap Pull Up x 5 T Push Up x 10 Box Jump/Step Down x

Warm Up Row or Run 250m Dynamic Drills Ankle and Hip Mobility Then Goblet Squat x 10 @ 30X1 Dislocates x 10 Scap Push Up