Workout of the Day - Friday October 31, 2025

Mobility
- 1:00 Barbell Pec & Shoulder Floss (each side)
- 1:00 Barbell Bicep Floss (each side)
- 1:00 Barbell Pronation and Supination (each side)
- 1:00 Banded Bicep & Pec Stretch (each side)
- 8 Elbow Flexor Wrist Stretches

Warm-up
- 15/12 Calorie Row
- 10 Tempo Goblet Squats
- 20 Banded Face Pulls
- 15 Sit-ups
- 15 Hanging Knee Raises

Strength
Power Clean + Power Jerk:
- Every 1:30 x 5 sets
- 5x(1+1) @ 85%

Conditioning
For time:
- 50/40 Calorie Row
- 40 Wall Balls
- 30 Sit-ups
- 20 Pull-ups
- 30 Sit-ups
- 40 Wall Balls
- 50/40 Calorie Row