Workout of the Day - Friday October 3, 2025

Mobility
- 1:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- 10 Wrist Stretches (each pose)
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crab Bridges

Warm-up
- 200m Run
- 10 Tempo Push-ups
- 10 Step Back Lunges (each side)
- 15 Ring Rows
- 20 Clam Crunches

Strength
Strict Press:
- Every 2:00 x 6 sets:
- 1x15 @ 50%
- 1x12 @ 55%
- 1x8 @ 65%
- 1x6 @ 70%
- 2x4 @ 75%

Conditioning
5 Rounds for time:
- 10 Thrusters (95/65)
- 10 Chest to Bar Pull-ups
- 20/16 Calorie Row