Workout of the Day - October 9, 2023

Columbus Day/Indigenous Peoples’ Day - 10am Class Only!

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:
- 15/12 Calorie Row
- 20 Lunges
- 10 Reverse Flys
- 0:20 L-Sit

Strength
Hang Squat Clean + Split Jerk:
- Every 1:30 x 6 sets
- 6x(1+1) @ 82% of 1RM Clean & Jerk

Conditioning
4 Rounds for time:
- 25 Wall Balls
- 7 Deadlifts @ 60% of 1RM
- 7 Burpees

Focus Movement = Deadlifts