Workout of the Day - May 3, 2024

Mobility
- 2:00 Abductor Kettlebell or Foam Roller Release (each side)
- 2:00 Lateral Hamstring Stretch Back and Forth
- 5 Cossack Squats (each side)
- 1:00 Frog Level 1
- 1:00 Frog Level 2
- 5 Half Pancakes
- 5-10 Full Pancakes

Warm-up
5 minutes for quality:
- 10 Burpees
- 20 Banded Side Steps
- 20 Lunges
- 0:30 Hollow Hold

Strength
Overhead Squat:
- Every 2:00 x 6 sets:
- 1x3 @ 70%
- 1x2 @ 75%
- 1x2 @ 77%
- 1x2 @ 80%
- 1x2 @ 85%
- 1x3 @ 70%

Conditioning
15 minute AMRAP:
- 15 Floor Presses (50/35)
- 15 Ring Rows
- 15 Dumbbell Deadlifts (50/35)
- 200m Run

Focus Movement = Dumbbell Deadlift