Workout of the Day - March 21, 2025

Mobility
- 1:00 External Hip Release (each side)
- 1 Super Squat (0:30 each pose - each side)
- 1:00 Brettzel (each side)
- 1:00 Deer Pose (each side)
- 5 Walk the Dogs (each side)

Warm-up
- 15/12 Calorie Row
- 20 Air Squats
- 0:30 Side Plank (each side)
- 20 Banded Face Pulls
- 10 Sots Presses

Strength
Back Squat:
Take 20 minutes to complete:
- 1x3 @ 70%
- 1x3 @ 80%
- 1x2 @ 85%
- 1x1 @ 90%
- 1x1 @ 93%
- 1x1 @ 95%+

Accessory
3-4 Sets:
- 8-12 Strict Ring Dips
- 15 Prone Medicine Ball Hamstring Curls
- 15 Hammer Bicep Curls
- 1:00-1:30 Plank
- 50m Suitcase Carry (each side)