Warm-up
• 300 m Row3 rounds:
• 10 Side to Side Jumps• 10 Air Squats2 rounds:• 20 sec Arm Circles For

Warm up: 200 meter run 1 round: 10 scapular pull ups 10 ring rows Mobility: 1 min PVC Y Rig stretch Floor Shoulder stretch Couch Strength: Bent over row supinated grip: 5x5 165/115 Conditioning: 1

Warm up: 3 rounds 10 Dive bomber push ups 10 Tic Tocs 10 band pull apart 10 jumping squats Mobility: 20 pass throughs 5 around the world (c,cc) 1 min box stretch left side (pulsating) 1 min box stretc

Warm Up: 20 Jumping Jacks 10 Stationary Toy Soldiers 5 Stationary Inchworms x 2 push ups 10 Hollow Rocks 20 Squats 10 Scap. Pull ups 10 Tic Tocs (Beat Swings) 10 PVC Passthroughs 10 PVC Around the Wor