Workout of the Day - January 7, 2025

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

Warm-up
- 200m Run
- 10 Kip Swings
- 10 Dumbbell Single Arm Upright Rows (each side)
- 0:30 Hollow Hold
- 0:30 Plank

Strength
Strict Press:
- 5x5 @ 70%
- Rest 2:00 Between Sets

Conditioning
5 Rounds for time:
- 200m Run or 250m/200m Row
- 10 Toes to Bar
- 10 Power Cleans (95/65)
Time Cap = 16 minutes