Workout of the Day

a) mobility 4min
1min hip cross overs
1min reverse scorpion
1min samson stretch
1min instep + roation

b) warm up 5min
2 rounds
10 alternating plank rows
5 db front squats (1st) / 5 burpee deadlifts (2nd)
parnter hold plank

c) team conditioning 30min
in teams of 2
for time
120 sit ups
30 pull ups
60 db hang squat cleans 20/15
30 pull ups
30 devils press 20/15
30 pull ups
60 db hang squat cleans 20/15
30 pull ups
120 sit ups