Workout of the Day - Thursday October 2, 2025

Mobility
- 1:00 TFL Release (each side)
- 1:00 Pigeon Level 1 (each side)
- 1:00 Pigeon Level 2 (each side)
- 10 Breaths Half Lord of the Fishes (each side)
- 1:00 Lotus (each side)

Warm-up
- 15/12 Calorie Row
- 10 Step-ups (each side)
- 15 Dumbbell Upright Rows
- 10 Sots Presses
- 20 Tempo Clam Crunches

Strength
Back Squat:
- Every 3:00 x 3 sets
- 3x2 @ 90%

Conditioning
16 minute AMRAP:
- 200m Run
- 20 Ball Slams
- 20 Abmat Sit-ups
- 10 Handstand Push-ups