Workout of the Day - November 6, 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:
- 15/12 Calorie Row
- 10 Banded Front Squats
- 20 Russian Twists
- 10 Dumbbell Upright Rows

Strength
Front Squat:
- 15:00 to complete a 1RM

Conditioning
4 Rounds for time:
- 10 Power Cleans (150/105)
- 15 Bar Facing Burpees
- 20 Step-ups

Focus Movement = Step-ups