Workout of the Day - October 2, 2023

Mobility
- 1:30 Banded Pec Stretch (each side)
- 10 Windmills (each side)
- 10 Scapula Circles/Cat Cows
- 8 Thoracic Bridges

Warm-up
5 minutes for quality:
- 100m Run
- 20 High Plank Shoulder Taps
- 20 Dead Bugs

Strength
Strict Press:
- Every 2:00 x 5 sets
- 1x8 @ 70%
- 1x6 @ 74%
- 3x5 @ 78%

Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 12 Dumbbell Push Presses (50/35)
- 24 Walking Lunges
- 50 Double Unders

Focus Movement = Dumbbell Push Press