Workout of the Day - October 23, 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
- 10 Single Arm Dumbbell Presses (each side)
- 10 Ring Rows
- 20 High Plank Shoulder Taps

Strength
Strict Press:
- Every 1:30 x 6 sets
- 1x12 @ 58%
- 1x8 @ 67%
- 1x6 @ 75%
- 3x3 @ 83%

Conditioning
16 minute AMRAP:
- 250m/200m Row
- 20 Step-ups
- 100m Farmers Carry (55/35)
- 20 Abmat Sit-ups

Focus Movement = Farmers Carry