Workout of the Day - October 30, 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:
- 100m Run
- 10 Cossack Squats (each side)
- 10 Dumbbell Front Raises
- 30 Flutter Kicks

Strength
Deadlift:
- Every 2:00 x 5 sets
- 5x2 @ 83%
- 5 Seated Box Jumps after each set

Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 20 Sit-ups
- 10 Push Presses (95/65)
- 40 Double Unders

Focus Movement = Double Unders