Workout of the Day - January 19, 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 Glute Bridges
- 10 Kip Swings
- 10 Goblet Squats

Strength
Back Squat:
- Every 2:00 x 4 sets
- 1x8 @ 62%
- 1x8 @ 67%
- 1x8 @ 71%
- 1x8 @ 76%

Conditioning
15 minute AMRAP:
- 26/21 Calorie Row
- 15 Pull-ups
- 9 Handstand Push-ups
- 3 Squat Cleans (165/115)

Focus Movement = Squat Cleans