Workout of the Day - January 8, 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
- 10 Walking Lunges
- 10 Rear Delt Flys
- 10 Hanging Leg Raises

Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x5 @ 56%
- 1x5 @ 61%
- 3x5 @ 66%

Conditioning
15 minute AMRAP:
- 15 Push-ups
- 20 Step-ups
- 15 Ring Rows
- 20 Clam Crunches
- 15 Calorie Row

Focus Movement = Ring Rows