Workout of the Day - April 12, 2024

Mobility
- 2:00 Internal Hip Release
- 1:00 Pigeon Level 1
- 1:00 Pigeon Level 2
- 5 Breaths Half Lord of the Fishes (each side)
- 10 Breaths Campfire (each side)

Warm-up
5 minutes for quality:
- 100m Run
- 20 Banded Side Steps
- 15 Dumbbell Rear Delt Flys
- 6 Strict Ring Dips

Strength
Back Squat:
- Every 2:00 x 5 sets:
- 1x5 @ 60%
- 4x5 @ 65%

Conditioning
7 minute AMRAP:
- 15/12 Calorie Row
- 9 Thrusters (95/65)
2:00 Rest
7 Minute AMRAP:
- 15/12 Calorie Row
- 9 Burpees

Focus Movement = Rowing