Workout of the Day - October 22, 2024

Mobility
- 2:00 Soleus Release (each side)
- Down Dog Sequence
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension

Warm-up
5 Minutes:
- 10 American Kettlebell Swings (Light)
- 8 V-Ups
- 5 Spiderman Stretch + Reach (Each side)
- 8 PVC Passthrough

Deadlift
Warm Up Sets:
- 8 Reps @ 50% of 1RM
- 6 Reps @ 55% of 1RM
- 3 Reps @ 58% of 1RM

Deadlift
- 4 Sets of 5 Reps @ 4010
Use 60% of 1RM
Each set Every 3:00 Minutes
1 second up, no pause at the top, 4 seconds down, no pause at the bottom

Wod
5 Minute AMRAP:
- 10 Power Snatches 75/55
- 10 Toes to Bars
Rest: 1 Minute
5 Minute AMRAP:
- 12 Power Snatches 75/55
- 12 Toes to Bars
Rest: 1 Minute
5 Minute AMRAP:
- 15 Power Snatches 75/55
- 15 Toes to Bars
Weight:
RX: 75/65
Scaled: 65/55
Beginner: 45/35