Workout of the Day - Friday October 10, 2025

Mobility
- 1:00 Adductor Release (each side)
- 1:00 Lateral Hamstring Stretch
- 10 Cossack Squats (each side)
- 1:00 Frog Stretch
- 5 Half Pancakes
- 5 Full Pancakes

Warm-up
- 500m/400m Row
- 10 Inchworms
- 15 Pallof Presses (each side)
- 10 Sots Presses
- 0:30 Hollow Hold

Strength
Overhead Squat:
- Every 2:00 x 5 sets
- 5x5 @ Light-Moderate Weight

Conditioning
4 Rounds for time:
- 250m/200m Row
- 12 Deadlifts (135/95)
- 9 Hang Power Cleans (135/95)
- 6 Shoulders to Overhead (135/95)