Workout of the Day

Warm Up Run 400m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds Ring Row x 5 @ 21X1 OHS x 10 Double

Warm Up Row 500m Dynamic Drills Ankle, Hip, T Spine, and Shoulder Mobility Then 2 Rounds Dislocates x 10 OHS x 10 Scap Pull Up

ANNOUNCEMENT: All classes at all locations are cancelled today due to poor driving conditions.  Be safe!   Warm Up Jumprope 3 minutes Dynamic Drills 2

Warm Up Row 300m Dynamic Drills Then 2 Rounds Ring Row x 5 @ 2111 Scap Push Up x 10 Bottoms Up KB Walk x

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds  Squat to Stand x 5 Good Morning x 10 Box Jump/Step Down x 5 Workout

Warm Up Row 500m or Run 400m  Dynamic Drills Ankle, Hip, Front Rack Mobility Then  Dislocates x 10 Goblet Squat x 10 @ 20X1 T