Workout of the Day - April 23, 2024

Mobility
- 2:00 Pec Release
- 10 Windmills (each side)
- 0:30 Wrist Stretches (3 ways)
- 10 Shoulder Bridges
- 8 Straight Bridges
- 6 Crab Bridges
- 3 Full Bridges

Warm-up
5 minutes for quality:
- 5 Burpees
- 10 Single Leg Romanian Deadlifts (each side)
- 6 Ring Dips
- 20 Heel Overs

Strength
Bent Over Row:
- Every 2:00 x 5 sets
- 2x5 @ 75%
- 3x5 @ 80%

Conditioning
2 Rounds for time:
- 20 Burpees
- 30 Step-ups
- 40 Sit-ups
- 500m/400m Row

Focus Movement = Burpee