Workout of the Day - October 3, 2023

Mobility
- 1:30 Foam Roll Quads
- 1:00 Twisted Lizard (each side)
- 0:30 Chair Pose
- 0:30 Chair Pose w/ Twist (each side)

Warm-up
5 minutes for quality:
- 1:00 Row
- 5 Single Arm Dumbbell Clean & Jerks (each side)
- 10 Medicine Ball Hamstring Curls
- 10 Banded Pallof Presses (each side)

Strength
Front Squat:
- Every 2:00 x 6 sets
- 4x5 @ 76%
- 2x3 @ 85%

Conditioning
3 Rounds for time:
- 3 Rounds of "Cindy"
- 6 Power Snatches (95/65)
- 6 Bar Facing Burpees
1 Round of "Cindy" = 5 Pull-ups, 10 Push-ups, 15 Air Squats

Focus Movement = “Cindy”