Workout of the Day - December 27, 2024

Mobility
- 2:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension

Warm-up
5 Minute EMOM:
- Minute 1: Row
- Minute 2: Banded Shoulder Press
- Minute 3: Banded Good Mornings
- Minute 4: Single Unders
- Minute 5: PVC Passthrough

Deadlift
Specific Warm Up - 3 Sets:
- 8 Reps @65%
- 6 Reps @70%
- 4 Reps @75%
Rest 1 Min between each set.

Deadlift
- 3 Sets of 3 Reps @2021
Use 80% of 1RM
Each set Every 3:00 minutes
2 seconds down, no pause at the bottom, 2 seconds up, 1 sec pause at the top
*If you don't have a 1 rep max. Start at a light/moderate weight.

Wod
3 Rounds For Time:
- 15 Dumbbell Hang Power Cleans (50/35)
- 12 Dumbbell Push Jerks (50/35)
- 50 Double Unders
Time Cap: 15 Minutes