Workout of the Day - Friday September 5, 2025

Mobility
- 1:00 TFL Release (each side)
- 1:00 Pigeon Level 1 (each side)
- 1:00 Pigeon Level 2 (each side)
- 10 Breaths Half Lord of the Fishes (each side)
- 1:00 Lotus (each side)

Warm-up
- 200m Run
- 15 Barbell Upright Rows
- 20 Walking Lunges
- 16 Starfish Crunches
- 10 Sots Presses

Strength
Back Squat:
- Every 2:30 x 5 sets
- 5x3 @ 80%

Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 20 Ball Slams
- 20 Pull-ups
- 20 Step-ups