Workout of the Day - Monday October 20, 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
- 200m Run
- 10 Cossack Squats (each side)
- 10 Bottom Up Kettlebell Presses (each side)
- 20 Banded Good Mornings
- 20 Band Pull Aparts

Strength
Deadlift:
- Every 2:00 x 5 sets
- 5x3 @ 85%
- 5 Seated Box Jumps after each set

Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 20 Sit-ups
- 10 Push Presses (95/65)
- 40 Double Unders