Workout of the Day - December 19, 2023

Mobility
- 1:00 Kettlebell Adductor Release (each side)
- 2:00 Lateral Hamstring Stretch
- 10 Cossack Squats
- 1:00 Frog Pose Level 1
- 1:00 Frog Pose Level 2
- 5 Half Pancakes
- 10 Full Pancakes

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 5 Single Arm Dumbbell Hang Clean & Jerk (each side)
- 10 Medicine Ball Hamstring Curls
- 10 Sit-ups

Strength
Front Squat:
- Every 2:00 x 5 sets:
- 1x5 @ 60%
- 1x5 @ 70%
- 1x5 @ 75%
- 2x5 @ 80%

Conditioning
5 Rounds for time:
- 10 Dumbbell Snatches (45/30)
- 10 Burpees
- 10 Hollow Rocks
- 200m Run

Focus Movement = Dumbbell Snatch