Workout of the Day - November 20, 2023

Thanksgiving Class Schedule
Wednesday 22nd = 6am & 12pm
Thursday 23rd = No Classes
Friday 24th = 10am

Mobility
- 2:00 Lacrosse Ball Posterior Shoulder
- 10 Windmills (each side)
- 0:30 Wrist Stretch (each position)
- 10 Cat Cows
- 10 Crab Bridges

Warm-up
5 minutes for quality:
- 100m Run
- 20 Banded Side Steps (each side)
- 20 Band Pull Aparts
- 20 Knee Tucks

Strength
Push Press + Split Jerk:
- Every 2:00 x 4 sets
- 4x(8+1) @ 75% of 1RM Push Press

Conditioning
15 minute AMRAP:
- 15 Wall Balls
- 15 Push-ups
- 15 Abmat Sit-ups
- 15/12 Calorie Row

Focus Movement = Wall Balls