Workout of the Day - May 9, 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:
- 12 Calorie Row
- 10 Push-ups
- 0:20 L-Sit
- 10 Single Leg Glute Bridges (each side)

Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x5 @ 60%
- 1x5 @ 70%
- 3x5 @ 75%

Conditioning
21-15-9 reps for time:
- Ring Rows
- Push-ups
- Overhead Squats (65/50)
- Calorie Row

Focus Movement = Overhead Squat