Workout of the Day - January 23, 2025

Mobility
- 1:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- Wrist Stretches (10 each pose)
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crab Bridges

Warm-up
- 250m Row
- 10 Sots Presses
- 10 Strict Hanging Knee Raises
- 10 Cossack Squats (each side)

Skill
Muscle-up:
3 Sets:
- 0:30 Ring Support Hold
- 10 Ring Kip Swings

Conditioning
4 Rounds for Max Reps
- 1st minute = Calorie Row
- 2nd minute = Dumbbell Push Presses (35/25)
- 3rd minute = Step-ups
- 4th minutes = Burpees
- 5th minute = Rest