Workout of the Day - April 18, 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:
- 10 Burpees
- 20 Glute Bridges
- 30 Single Unders
- 15 Band Pull Aparts

Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x5 @ 60%
- 1x3 @ 70%
- 1x3 @ 80%
- 1x2 @ 90%
- 1x1 @ 95%

Conditioning
15 minute AMRAP:
Buy-in = 1000m/800m Row
Then, in remaining time:
- 10 Ground to Overhead (95/65)
- 20 Walking Lunges
- 20 Clam Crunches
- 10 Bar Facing Burpees

Focus Movement = Ground to Overhead