Workout of the Day - January 24, 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
- 20 Lunges
- 0:30 Ring Support Hold
- 0:30 Hollow Hold

Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x8 @ 62%
- 1x6 @ 71%
- 1x4 @ 81%
- 2x4 @ 86%

Conditioning
3 Rounds for time:
- 10 Power Cleans (135/95)
- 15 Bar Facing Burpees
- 20 Weighted Step-ups (25/20)
- 25 Clam Crunches

Focus Movement = Power Clean