Workout of the Day - September 13, 2023

Mobility
- 1:30 Pec Lacrosse Ball Release (each side)
- 10 Windmills (each side)
- 8 Straight Bridges
- 6 Crab Bridges

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 PVC Overhead Squats
- 15 Plate Pinch Floor Press
- 10 Monster Walks (each side)

Strength
Strict Press:
- Every 1:30 x 6 sets
- 1x15 @ 46%
- 1x12 @ 52%
- 1x8 @ 61%
- 3x6 @ 67%

Conditioning
3 Rounds for time:
- 15 Thrusters (75/50)
- 15 Ring Rows
- 30 Abmat Sit-ups
- 60 Double Unders

Focus Movement = Double Unders