Workout of the Day - January 30, 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
2 Sets:
- 12/10 Calorie Row
- 10 Kettlebell Swings
- 12 Ring Rows
- 0:30 Hollow Hold

Strength
Every 1:30 x 18 minutes (3 Rounds):
- 1st 1:30 = 5 Strict Presses @ 70%
- 2nd 1:30 = 10 Single Arm Dumbbell Rows (each side)
- 3rd 1:30 = 1:00 Plank
- 4th 1:30 = 12 Dumbbell Curls

Conditioning
4 minute AMRAP:
- 20 Step-ups
- 15 Chest to Bar Pull-ups
Rest 2:00
4 minute AMRAP:
- 15 Goblet Squats (55/35)
- 20 Push-ups
Rest 2:00
4 minute AMRAP:
- 100m Run
- 20 Hollow Rocks