Workout of the Day - Wednesday September 17, 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
- 20 Cossack Squats
- 20 Band Pull Aparts
- 20 Banded Good Mornings
- 10 Ring Dips

Strength
Front Squat:
- Every 2:00 x 6 sets
- 3x6 @ 75%
- 3x3 @ 85%

Conditioning
16 minute AMRAP:
- 500m/400m Row
- 40 Double Unders
- 20 Abmat Sit-ups
- 10 Handstand Push-ups