Workout of the Day - June 14, 2024

Mobility
- 2:00 Hip Release
- 0:30 Super Squat (each way)
- 1:00 Bretzel Stretch (each side)
- 1:00 Deer Pose (each side)
- 5 Breaths Half Lord of the Fishes (each side)
- 0:30 Banded Down Dog (each side)

Warm-up
5 Minutes
- 8 Spiderman Stretch
- 10 Banded Good Morning
- 10 Banded Shoulder Press
- 10 Prisoner Squats

Front Squat
Specific Warm Up - 3 Sets:
- 8 Reps @50%
- 8 Reps @55%
- 8 Reps @58%
Rest 1 Min between each set.

Front Squat
- 5 Sets of 8 Reps
Rest 1:15 Min between each set.
*Start at 55% of 1RM and build up.
*If you don't have a 1 rep max. Start at a light/moderate weight.

Wod
For Time:
Buy In - 30 Cal Row
3 Rounds:
- 9 Dual Kettlebell Deadlift
- 6 Dual Russian Kettlebell Swings
- 3 Dual Kettlebell Thruster
Cash Out - 30 Cal Row
Time Cap: 12 Min
Weight:
RX: 53/35
Int: 35/26
Beg: 26/15