Workout of the Day

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

Warm Up Jumprope 3 minutes Dynamic Drills Then Inchworm x 5 Good Morning x 10 Walking Lunge x 1 length Workout of the Day A.