Workout of the Day - May 8, 2025

Mobility
- 1:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- 10 Wrist Stretches (each pose)
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crab Bridges

Warm-up
- 10 Burpees
- 15 Banded Good Mornings
- 10 Kettlebell Bottom Up Presses (each side)
- 15 Band Pull Aparts
- 0:30 Hollow Hold

Strength
Bent Over Row:
- 2x5 @ 75%
- 3x5 @ 80%
- Rest 1:30 Between Sets

Conditioning
19 minute EMOM:
- 1st minute = Power Clean & Jerks (115/80)
- 2nd minute = Step-ups
- 3rd minute = Calorie Row
- 4th minute = Rest