Workout of the Day - December 21, 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:
- 1:00 Row
- 10 Sots Press
- 20 Band Pull Aparts
- 0:20 L-Sit Hold

Strength
Back Squat:
- Every 2:00 x 4 sets
- 1x10 @ 57%
- 1x10 @ 62%
- 1x8 @ 67%
- 1x8 @ 71%

Conditioning
15 minute AMRAP:
- 10 Pull-ups
- 10 Burpees
- 20 Weighted Walking Lunges (30/20)
- 20 Abmat Sit-ups
- 50 Double Unders

Focus Movement = Double Unders

WODTim Cosseyback squat, pullups, burpees, lunges, abmat situps, double unders