Workout of the Day - November 1, 2024

Mobility
- 2:00 Pec Minor Release (each side)
- Banded Pec Minor Stretch
- Banded Posterior Shoulder Release
- Banded Lat & Tricep Stretch
- 10 PVC Pipe Twists (each side)

Warm-up
5 Minutes:
- 5 Push-Ups
- 10 Air Squats
- 5 Inchworms to standing
- 10 Jumping Jacks
- 12/9 Calorie Row

Barbell Floor Press
Warm Up Sets:
- 8 Reps @ 55% of 1RM
- 6 Reps @ 58% of 1RM
- 3 Reps @ 60% of 1RM

Barbell Floor Press
- 4 Sets of 6 Reps @3020
Use 65% of 1RM
Each set Every 3:00 Minutes
3 seconds down, 0 second pause at the bottom, 2 seconds up, 0 second pause at the top

Wod
12 Minute AMRAP:
- 10 Burpee To Target (6 inches above reach)
- 15 Calorie Row
Goal: 4-5+ Rounds