Workout of the Day - January 9, 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:
- 15/12 Calorie Row
- 10 Toes Elevated Romanian Deadlifts
- 20 Band Pull Aparts
- 20 Heel Overs

Strength
Bent Over Row:
- Every 1:30 x 5 sets
- 5x5 @ 70%

Conditioning
4 Rounds for time:
- 10 Burpees
- 15 Wall Balls
- 10 Toes to Bar
- 300m Run

Focus Movement = Toes to Bar