Workout of the Day - December 7, 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 PVC Overhead Squats
- 10 Ring Rows
- 10 Step-ups

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

Conditioning
15 minute AMRAP:
- 5 Power Clean & Jerks (135/95)
- 10 Burpees over Bar
- 15/12 Calorie Row
- 20 Step-ups

Focus Movement = Power Clean & Jerk