Workout of the Day - September 4, 2023

Labor Day - 10am Class Only!

Mobility
- 1:30 Hip Release (each side)
- 1:00 Brettzel (each side)
- 0:30 Runner’s Stretch (each side) x3
- 0:30 Down Dog Sequence x3

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Toes Elevated Romanian Deadlifts
- 6 Single Arm Dumbbell Overhead Squats (each side)
- 20 V-ups

Strength
Deadlift:
- Every 3:00 x 4 sets
- 4x6 @ 72%
- 5 Seated Box Jumps after each set

Conditioning
4 Rounds for time:
- 10 Thrusters (95/65)
- 20/16 Calorie Row
- 30 Sit-ups

Focus Movement = Thrusters