Workout of the Day - December 30, 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 Minutes:
- 10 Air Squats
- 7 Dumbbell Deadlifts (light weight)
- 7 Dumbbell Upright Row
- 10 Dumbbell Strict Press

Back Squat
Specific Warm Up - 2 Sets:
- 8 Reps @65%
- 6 Reps @70%
Rest 1 Min between each set.

Back Squat
- 5 Sets of 5 Reps @2021
Use 75% of 1RM
Each set Every 3:00 minutes
*If you don't have a 1 rep max. Start at a light/moderate weight.

Wod
15-Minute AMRAP:
- 10 Deadlifts (95/65)
- 8 Hang Power Cleans (95/65)
- 15 Wall Balls