Workout of the Day - January 3, 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:
- 1:00 Row
- 15 Jump Squats
- 10 Push-ups
- 0:30 Dead Hang

Strength
Front Squat:
- Every 2:00 x 6 sets
- 1x5 @ 61%
- 1x5 @ 66%
- 2x5 @ 71%
- 2x5 @ 75%

Conditioning
3 Rounds for time:
- 10 Power Cleans (135/95)
- 20 Dumbbell Floor Presses (50/35)
- 25 Abmat Sit-ups
- 300m Run

Focus Movement = Power Clean