Workout of the Day - November 8, 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:
- 100m Run
- 10 Suitcase Deadlifts (each side)
- 5 Single Arm Kneeling Dumbbell Presses (each side)
- 0:20 L-Sit Hold

Strength
Romanian Deadlift:
- Every 2:00 x 4 sets
- 4x10 @ 55% of 1RM Conventional Deadlift

Conditioning
5 Rounds for time:
- 20/16 Calorie Row
- 15 Goblet Squats (45/30)
- 15 Hand Release Push-ups

Focus Movement = Goblet Squats