Workout of the Day - June 17, 2024

Mobility
- 2:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- 0:30 Wrist Stretches (3 ways)
- 10 Hip Bridges
- 8 Shoulder Bridges
- 6 Straight Bridges
- 4 Crab Bridges

Warm-up
5 Minutes:
- 1:00 Min Row
- 10 PVC Passthrough
- 8 Jumping Air Squats
- 8 Plate Good Mornings

Barbell Floor Press
Specific Warm Up - 3 Sets:
- 5 Reps @55%
- 5 Reps @60%
- 5 Reps @65%
Rest 1 Min between each set.

Barbell Floor Press
- 3 Sets of 5 Reps
Rest 2:00 Min between each set.
*Start at 70% or 1RM and build up.
*If you don't have a 1 rep max. Start at a light/moderate weight.

Wod
3 Min AMRAP:
- 500/400 Meter Row
- MAX Strict Press (75/55)
REST 1 MIN
3 Min AMRAP:
- 500/400 Meter Row
- MAX Push Press (85/65)
REST 1 MIN
3 Min AMRAP:
- 500/400 Meter Row
- MAX Push Jerks (95/75)