Workout of the Day - September 17, 2024

Mobility
- 1:00 Barbell Pec & Shoulder Floss (each side)
- 1:00 Barbell Bicep Floss (each side)
- 1:00 Barbell Pronation and Supination (each side)
- 1:00 Banded Bicep & Pec Stretch (each side)
- 8 Elbow Flexor Wrist Stretches

Warm-up
5 Minutes:
- 12/9 Calorie Row
- 10 Banded Pull Aparts
- 10 Air Squats
- 10 Single Leg V Ups

Wod
7 Min AMRAP:
- 250 Meter Row
- 3 Ring Muscle Ups
- 15 Sit Ups
Rest for 2 Minutes
7 Min AMRAP:
- 250 Meter Row
- 5 Pull Ups
- 15 V-Ups

Accessory
3 Sets:
- 15 Banded Face Pulls
- 10/10 Goblet Deficit Split Squats
- 30 Sec Hollow Hold
Rest 1 Minute between each set.