Workout of the Day - March 7, 2025

Mobility
- 1:00 Scapula Release (each side)
- 10 Windmills (each side)
- 10 Cat Cows
- 10 Thread the Needles (each side)
- 10 Thoracic Open Books (each side)

Warm-up
2 Sets:
- 200m Run
- 8 Tempo Goblet Squats
- 15 Banded Face Pulls
- 10 Dislocators

Strength
Strict Pull-ups:
- 5x5
- Add Weight or Use Bands if Needed
- Rest 2:00 Between Sets

Conditioning
"Open 14.5"
21-18-15-12-9-6-3 reps for time:
- Thrusters (95/65)
- Bar Facing Burpees