Workout of the Day - June 23, 2025

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
- 1:00 Row
- 20 Banded Good Mornings
- 20 Band Pull Aparts
- 20 Lunges
- 10 Rower Pike-ups

Strength
Front Squat:
- Every 2:00 x 4 sets
- 1x5 @ 65%
- 1x4 @ 75%
- 2x4 @ 80%

Conditioning
16 minute AMRAP:
- 10 Burpees
- 15 Wall Balls
- 20 Kettlebell swings (55/35)
- 25 Abmat Sit-ups