Workout of the Day - Saturday July 19, 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
- 10 Burpees
- 20 Band Pull Aparts
- 10 Step-ups (each leg)
- 15 Wall Balls
- 0:30 Side Plank (each side)

Conditioning
28 minute AMRAP:
- 10 Shoulders to Overhead (135/95)
- 20 Walking Lunges
- 10 Pull-ups
- 20 Ball Slams
- 10 Front Squats (135/95)
- 20 Sit-ups
- 100m Farmers Carry (50/35)
- 20 Calorie Row