Workout of the Day - September 11, 2023

Mobility
- 1:30 Internal Hip Release (each side)
- 0:30 Pigeon Level 1 (each side)
- 0:30 Pigeon Level 2 (each side)
- 0:30 Half Lord of the Fishes (each side)

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Glute Bridges
- 10 Single Arm Rows (each side)
- 10 Goblet Squats

Strength
Front Squat:
- Every 2:00 x 6 sets
- 6x2 @ 79%

Conditioning
16 minute AMRAP:
- 10 Power Cleans (115/80)
- 15 Burpees
- 500m/400m Row

Focus Movement = Power Clean