Workout of the Day - July 1, 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
- 15/12 Calorie Row
- 20 Banded Side Steps
- 15 Hollow Rocks
- 20 Walking Lunges
- 15 Kip Swings

Strength
Back Squat:
- Every 2:00 x 6 sets
- 1x5 @ 65%
- 1x5 @ 75%
- 1x3 @ 80%
- 1x2 @ 85%
- 2x1 @ 90%

Conditioning
16 minute AMRAP:
- 20 Hand Release Push-ups
- 20 Step-ups
- 20 Clam Crunches
- 100m Farmers Carry (55/35)