Workout of the Day - November 6, 2024

Mobility
- 2:00 Abductor Release w/ Foam Roller or Barbell
- 2:00 Lateral Hamstring Stretch
- 10 Cossack Squats (each side)
- 2:00 Frog Level 1
- 1:00 Frog Level 2 (each side)
- 5 Half Pancakes
- 5 Full Pancakes

Warm-up
5 Minutes:
- 12/9 Calorie Row
- 5 Push Up To Down Dogs
- 8 Plate Good Mornings
- 8 PVC Passthrough

Deadlift
Warm-Up Sets:
- 8 Reps @ 58% of 1RM
- 6 Reps @ 60% of 1RM
- 3 Reps @ 65% of 1RM

Deadlift
- 4 Sets of 5 Reps @ 3010 Use 70% of 1RM
Each set Every 3:00 Minutes
1 second up, no pause at the top, 3 seconds down, no pause at the bottom

Wod
9 Minute AMRAP:
- 15 Deadlifts (115/85)
- 6 Push Jerks
Weight:
RX: 115/85
Int: 95/65
Beg: 75/55 or less