Workout of the Day - March 11, 2024

Mobility
- 0:45 Chair Pose
- 0:30 Rotating Chair (each side)
- 0:45 High Lunge w/ Twist (each side)
- 0:30 Low Lunge w/ Extension (each side)
- 0:45 Twisted Lizard (each side)

Warm-up
5 minutes for quality:
- 1:00 Row
- 10 Bulgarian Split Squats (each side)
- 20 Banded Face Pulls
- 10 Rower Pike-ups

Strength
Front Squat:
- Every 2:00 x 5 sets
- 2x6 @ 65%
- 1x4 @ 75%
- 1x3 @ 85%
- 1x2 @ 90%

Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 20 Hand Release Push-ups
- 20 Goblet Lunges (55/35)
- 20 Sit-ups
- 50 Double Unders

Focus Movement = Goblet Lunges