Workout of the Day - November 9, 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:
- 15/12 Calorie Row
- 5 Burpees
- 10 Banded Shoulder Press
- 8 Sit Ups

WOD
30 Minute AMRAP:
- 12 Cal Row
- 12 Box Jump Overs: (24/20)
- 9 Cal Row
- 9 Burpees
- 6 Cal Row
- 6 Devil's Press (35/20)
Rest 1 Minute