Workout of the Day - February 6, 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
- 12/10 Calorie Row
- 15 Air Squats
- 10 Banded Side Steps (each side)
- 10 Clamshells (each side)
- 15 Ring Rows

Strength
Back Squat:
Take 20 minutes to complete:
- 1x5 @ 67%
- 1x5 @ 76%
- 1x3 @ 81%
- 1x2 @ 86%
- 1x1 @ 95%

Conditioning
For time:
3 Rounds of:
- 2 Rope Climbs
- 20 Push-ups
- 0:45 Wall Sit (25/15)
Then, 3 Rounds of:
- 2 Rope Climbs
- 20 Step-ups
- 0:45 Plank
Time cap = 18 minutes