Workout of the Day - Wednesday July 9, 2025

Mobility
- 1:00 Scapula Release (each side)
- 10 Windmills (each side)
- 10 Cat Cows
- 10 Thread the Needles (each side)
- 10 Thoracic Open Books (each side)

Warm-up
- 500m/400m Row
- 20 Banded Face Pulls
- 15 Tempo Goblet Squats
- 15 Push-ups
- 0:30 Side Plank (each side)

Accessory #1
3 Sets:
- 15 Dumbbell Bench/Floor Presses
- 15 Dumbbell Bicep Curls
- 20 Weighted Calf Raises
- 20 Starfish Crunches

Accessory #2
3 Sets:
- 15 Dumbbell Rear Delt Flies
- 15 Single Arm Dumbbell Overhead Tricep Extensions (each side)
- 20 Tibialis Raises
- 50m Suitcase Carry (each side)