Workout of the Day - January 15, 2024

Martin Luther King Jr. Day - 10am Class Only!

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:
- 100m Run
- 10 Dumbbell Upright Rows
- 10 Glute Bridges
- 20 Heel Overs

Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x5 @ 70%
- 1x5 @ 75%
- 3x5 @ 80%

Conditioning
5 Rounds for time:
- 10 Weighted Step-ups (25/15)
- 20 Sit-ups
- 10 Pull-ups
- 200m Run

Focus Movement = Weighted Step-ups