Workout of the Day - Friday November 7, 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 Glute Bridges
- 15 Dumbbell Push Presses
- 10 Sots Presses
- 0:30 Hollow Hold

Strength
Pause Front Squat:
- Every 2:00 x 4 sets
- 2x3 @ 60%
- 1x3 @ 65%
- 1x3 @ 70%
- 3 Second Pause at Bottom

Conditioning
16 minute AMRAP:
- 10 Handstand Push-ups
- 20 Hollow Rocks
- 20 Ring Rows
- 20 Walking Lunges
- 100m Farmers Carry (55/35)