Workout of the Day - Thursday November 13, 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
- 200m Run
- 10 Tempo Push-ups
- 15 Single Leg Glute Bridges (each side)
- 15 Ring Rows
- 0:30 Hollow Hold

Accessory #1
3 Sets:
- 10 Barbell Romanian Deadlifts
- 10 Ring Dips
- 15 Dumbbell Bent Over Rows
- 20 Candlestick Toe Touches

Accessory #2
3 Sets:
- 10 Weighted Step-ups (each side)
- 15 Seated Single Arm Dumbbell Overhead Presses (each side)
- 20 Dumbbell Bicep Curls
- 0:30 Bicycle Crunches