Workout of the Day - Friday July 11, 2025

Mobility
- 1:00 External Hip Release (each side)
- 1 Super Squat (0:30 each pose - each side)
- 1:00 Brettzel (each side)
- 1:00 Deer Pose (each side)
- 5 Walk the Dogs (each side)

Warm-up
- 15/12 Calorie Row
- 10 Tempo Push-ups
- 20 Banded Side Steps
- 50 Double Unders
- 10 Sots Presses

Strength
Pause Back Squat:
- Every 2:00 x 5 sets
- 2x5 @ 60%
- 3x5 @ 65%

Conditioning
21-15-9 reps for time:
- Handstand Push-ups
- Pull-ups
- Box Jumps/Step-ups