Workout of the Day - Friday November 14, 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 Goblet Squats
- 20 Band Pull Aparts
- 10 Single Leg Romanian Deadlifts (each side)
- 10 Kip Swings

Strength
Pause Back Squat:
- Every 2:00 x 5 sets
- 1x3 @ 65%
- 1x3 @ 70%
- 3x3 @ 75%

Conditioning
For time:
- 1000m Row
- 40 Burpees
- 30 Toes to Bar
- 20 Squat Cleans (135/95)