Workout of the Day - July 2, 2025

Mobility
- 1:00 Scapula Release (each side)
- 10 Windmills (each side)
- 10 Cat Cows
- 10 Thread the Needles (each side)
- 10 Thoracic Open Books (each side)

Warm-up
- 250m/200m Row
- 10 Inchworms
- 20 Band Pull Aparts
- 20 Dead Bugs
- 0:45 Jump Rope

Strength
Bent Over Row:
- Every 1:30 x 6 sets
- 2x5 @ 60%
- 2x5 @ 65%
- 2x5 @ 70%

Conditioning
For time:
- 125 Double Unders
- 100/80 Calorie Row*
- 75 Abmat Sit-ups
- 50 Burpees
- 25 Dumbbell Thrusters (50/35)
Time cap = 20 minutes
*Row substitute = 1,300m Run