Workout of the Day - October 2, 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:
- 15/12 Calorie Row
- 5 PVC Passthrough
- 8 Dumbbell Romanian Deadlifts
- 8 Dumbbell Bent Over Rows

Pre-Workout
8 Min EMOM:
- 12/9 Calorie Row (70% Effort)
- 3 Kip Swings, 2 Kipping Pull Ups

Wod
For Time:
- 500 Meter Row
- 50 Chest To Bar Pull Ups
Time Cap: 6 Minutes
*This is a sprint workout.

Accessory
3 Sets
- 15 Banded Face Pulls
- 10 Dumbbell Upright Rows
- 5 Dumbbell Turkish Get Ups (Light)
Rest 1 Minute between each set.