Workout of the Day - January 30, 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:
- 100m Run
- 20 Lunges
- 15 Band Pull Aparts
- 0:30 Flutter Kicks

Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x5 @ 65%
- 1x4 @ 75%
- 3x4 @ 80%

Conditioning
16 minute AMRAP:
- 10 Power Snatches (95/65)
- 15 Burpees over Bar
- 20 Walking Lunges
- 250m/200m Row

Focus Movement = Power Snatch