Workout of the Day - January 12, 2024

Mobility
- 2:00 Roll Plantar Fascia
- 1:30 Plantar Fascia Stretch
- 1:00 Top of Foot Stretch
- 8 Metatarsal Rolls
- 1:30 Banded Down Dog Sequence

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Ring Rows
- 10 Walking Lunges
- 0:20 Hanging L-Sit Hold

Strength
Front Squat:
Every 2:00 x 5 sets
- 1x5 @ 55%
- 1x5 @ 59%
- 3x5 @ 63%

Conditioning
15 minute AMRAP:
- 10 Pull-ups
- 10 Push Presses (95/65)
- 20 Walking Lunges
- 20/16 Calorie Row

Focus Movement = Push Press