Workout of the Day - September 27, 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
- 20 Cossack Squats
- 20 Band Pull Aparts
- 10 Ring Push-ups

Strength
Front Squat:
- Every 2:00 x 6 sets
- 3x6 @ 74%
- 3x3 @ 83%

Conditioning
16 minute AMRAP:
- 500m/400m Row
- 40 Double Unders
- 20 Abmat Sit-ups
- 10 Handstand Push-ups

Focus Movement = Handstand Push-ups

WODTim Cosseyfront squat, rowing, double unders, abmat situps, handstand pushup