Workout of the Day - March 22, 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 Clamshells (each side)
- 10 Push-ups
- 0:30 Hollow Hold

Strength
Front Squat:
- Every 2:00 x 5 sets
- 2x5 @ 70%
- 1x3 @ 80%
- 1x2 @ 90%
- 1x2 @ 95%

Conditioning
15 minute AMRAP:
- 10 Burpees
- 20 Weighted Step-ups (20/15)
- 500m/400m Row

Focus Movement = Weighted Step-ups