Workout of the Day - March 14, 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:
- 100m Run
- 10 Cossack Squats (each side)
- 20 Band Pull Aparts
- 20 Candlestick Toe Touches

Strength
Back Squat:
- Every 2:00 x 5 sets
- 2x5 @ 70%
- 1x4 @ 80%
- 1x3 @ 85%
- 1x3 @ 90%

Conditioning
4 Rounds for time:
- 15 Burpees
- 20 Step-ups (weighted optional)
- 15 Toes to Bar

Focus Movement = Toes to Bar