Workout of the Day - December 29, 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
- 10 Medicine Ball Hamstring Curls
- 10 Single Arm Dumbbell Upright Rows (each side)
- 0:30 Dead Hang Hold

Strength
Squat Snatch:
- Every 2:00 x 6 sets
- 1x3 @ 70%
- 1x2 @ 77%
- 1x2 @ 82%
- 3x2 @ 85%

Conditioning
15 minute AMRAP:
- 22 Calorie Row
- 33 Wall Balls
- 22 Chest to Bar Pull-ups
- 33 Sit-ups

Focus Movement = Chest to Bar Pull-ups