Workout of the Day - March 20, 2024

Mobility
- 2:00 External Shoulder Release
- 10 Windmills
- 3 Wrist Stretches
- 6 Crab Bridges
- 3 Bridge and Twists (each side)
- 0:10 Full Bridge

Warm-up
5 minutes for quality:
- 10 Burpees
- 10 Sots Presses
- 10 Step-ups
- 10 Dead Bugs

Strength
Overhead Squat:
- Every 2:00 x 5 sets
- 1x5 @ 65%
- 1x5 @ 70%
- 1x4 @ 75%
- 1x2 @ 85%
- 1x1 @ 90%

Conditioning
3 Rounds for time:
- 3 Rope Climbs
- 25 Wall Balls
- 25 Sit-ups
- 200m Run

Focus Movement = Rope Climb