Workout of the Day - Thursday October 23, 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
- 15/12 Calorie Row
- 10 Lunges (each side)
- 10 Hanging Knee Raises
- 20 Banded Good Mornings
- 20 Banded Face Pulls

Strength
Back Squat:
- Every 1:30 x 5 sets
- 5x6 @ 65%

Conditioning
3 Rounds for time:
- 15 Thrusters (95/65)
- 15 Chest to Bar Pull-ups
- 500m/400m Row