Workout of the Day - October 24, 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:
- 15/12 Calorie Row
- 10 Medicine Ball Hamstring Curls
- 10 Dumbbell Upright Rows
- 0:30 Dead Hang

Strength
Squat Clean + Split Jerk:
- Every 1:30 x 6 sets
- 6x(2+1) @ 80% of 1RM Clean & Jerk

Conditioning
4 Rounds for time:
- 8 Shoulders to Overhead @ 60% of 1RM Power Jerk
- 12 Pull-ups
- 20 Push-ups
- 30 Air Squats

Focus Movement = Shoulders to Overhead