Workout of the Day

Warm Up Row or Run 250m Dynamic Drills Then Walking Lunge x 1 length Scap Pull Up x 10 SA KBS x 10 per Workout

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds Squat to Stand x 5 Box Jump/Step Down x 5 Scap Push Up x 5

Warm Up Run 400m Dynamic Drills Lat and Pec Minor Stretch Then Dislocate x 10 Scap Push Up x 10 SA OH Carry x 1

Warm Up Run 250m Dynamic Drills Then Squat to Stand x 5 Good Morning x 10 KBS x 15 Clean Instruction Workout of the Day

Warm Up Jumprope 3 minutes Dynamic Drills Then In teams of 2, complete 2 sets each of: Partner A – Row 200m Partner B –

Warm Up Jumprope 3 minutes Then Walking Lunge x l length Bear Crawl x 1 length Scap Pull Up x 10 Workout of the Day