Workout of the Day - October 10, 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
- 5 Windmills (each side)
- 16 Star Fish Crunches

Strength
Romanian Deadlift:
- Every 2:00 x 4 sets
- 4x10 @ 50% of 1RM Conventional Deadlift

Conditioning
15 minute AMRAP:
- 15 Hand Release Push-ups
- 15 Kettlebell Swings (55/35)
- 20 Step-ups
- 250m/200m Row

Focus Movement = Kettlebell Swings