Workout of the Day - January 5, 2024

Mobility
- 2:00 Pec Ball Release
- 1:30 Banded Pec Stretch
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crap Bridges
- 3 Bridge & Twist

Warm-up
5 minutes for quality:
- 1:00 Row
- 10 Dumbbell Upright Rows
- 10 Lunges
- 0:30 Hollow Hold

Strength
Power Clean + Power Jerk:
- Every 1:30 x 6 sets
- 6x(2+2) @ 79%

Conditioning
16 minute AMRAP:
- 10 Thrusters (95/65)
- 20 Walking Lunges
- 10 Toes to Bar
- 20 Ball Slams
- 500m/400m Row

Focus Movement = Thrusters