Workout of the Day - October 13, 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
- 15 Ring Rows
- 20 Clam Crunches

Strength
Strict Press:
- Every 2:00 x 6 sets:
- 1x15 @ 49%
- 1x12 @ 55%
- 1x8 @ 64%
- 1x6 @ 73%
- 2x4 @ 79%

Conditioning
5 Rounds for time:
- 10 Thrusters (95/65)
- 10 Chest to Bar Pull-ups
- 20/16 Calorie Row

Focus Movement = Chest to Bar Pull-up