Workout of the Day - November 13, 2023

Mobility
- 2:00 Lacrosse Ball External Hip Release
- 1:00 Brettzel (each side)
- 0:30 Super Squat (each position)
- 1:00 Down Dog

Warm-up
5 minutes for quality:
- 1:00 Row
- 10 Jump Lunges
- 20 Band Pull Aparts
- 0:20 Hanging L-Sit Hold

Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x5 @ 68%
- 1x5 @ 72%
- 1x5 @ 76%
- 2x5 @ 80%

Conditioning
18-15-12-9 reps for time:
- Thrusters (75/50)
- Pull-ups
- Abmat Sit-ups

Focus Movement = Thrusters