Workout of the Day - October 9, 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 Minute:
- 12/9 Calorie Row
- 10 Jumping Jacks
- 10 Banded Bent Over Rows
- 10 Banded Thrusters

Barbell Hip Thrust on Floor
Specific Warm Up - 3 Sets:
- 3 Reps @65%
- 2 Reps @75%
- 1 Reps @80%
Rest 1 Min between each set.

Barbell Hip Thrust on Floor
- Look for a 1 Rep Max in 15 Minutes.
*Rest 2-3 Minutes between each set.

Wod
For Reps & Calories:
- Tabata Calorie Row
- Rest 1 Minute
- Tabata Pull Ups
- Rest 1 Minute
- Tabata Thrusters (75/55)
Tabata = 8 Rounds of (20 seconds work / 10 seconds rest per movement. (4 Minutes each tabata)
Complete each movement fully before moving to the next.