Workout of the Day - June 21, 2025

WOD
Written By Tim Cossey

Mobility
- 1:00 Adductor Release (each side)
- 1:00 Lateral Hamstring Stretch
- 10 Cossack Squats (each side)
- 1:00 Frog Stretch
- 5 Half Pancakes
- 5 Full Pancakes

Warm-up
- 200m Run
- 10 Step-ups (each side)
- 15 Push-ups
- 10 Sots Presses
- 1:00 Plank

Conditioning
25 minute EMOM:
- 1st minute = 15/12 Calorie Row
- 2nd minute = 6 Squat Cleans (135/95)
- 3rd minute = 8 Burpees over Bar
- 4th minute = 15 Hollow Rocks
- 5th minute = 60 Double Unders
Aim for completing each movement under 0:45. If you are unable to, then reduce the reps or weight.

Tim Cossey
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Workout of the Day - June 20, 2025