Workout of the Day - November 21, 2023

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

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:
- 15/12 Calorie Row
- 16 Candlestick Toe Touches
- 10 Sots Press
- 0:30 Flutter Kicks

Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x5 @ 61%
- 1x5 @ 66%
- 1x5 @ 71%
- 2x5 @ 76%

Conditioning
15 minute AMRAP:
- 10 Power Cleans (115/80)
- 20 Step-ups
- 10 Handstand Push-ups
- 200m Run

Focus Movement = Power Clean