Workout of the Day - Friday November 21, 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
- 10 Burpees
- 20 Plate Hops
- 15 Medicine Ball Hamstring Curls
- 20 Heel Overs
- 10 PVC/Empty Barbell Snatch Balances

Strength
Overhead Squat:
- Every 2:00 x 6 sets
- 2x3 @ 60%
- 2x3 @ 65%
- 2x3 @ 70%

Conditioning
3 Rounds for time:
- 15 Pull-ups
- 25 Wall Balls
- 35 Sit-ups
- 100m Farmers Carry (55/35)