Workout of the Day - October 3, 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 Minute:
- 20 Single Unders
- 10 Banded Shoulder Press
- 10 Air Squats
- 5 Banded Passthrough

Barbell Thruster
Specific Warm Up - 3 Sets:
- 3 Reps @60%
- 3 Reps @65%
- 3 Reps @75%
Rest 1 Min between each set.

Barbell Thruster
- 3 Sets of 3 Reps
Rest 2:00 Min between each set.
*Start at 80% or 1RM and build up.
*If you don't have a 1 rep max. Start at a light/moderate weight.

Wod
15 Minute EMOM
- Minute 1: 15 Wall Balls
- Minute 2: 10 Handstand Push-Ups
- Minute 3: 40 Double Unders (60 Single Unders)
- Minute 4: Rest