Workout of the Day - June 20, 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:
- 100 Meter Run
- 10 Air Squats
- 10 Banded Shoulder Press
- 10 V-Ups

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

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

Wod
3 Rounds - For Time:
- 15 Wall Balls (20/14)
- 10 Handstand Push Ups
- 400 Meter Run
Time Cap: 16 Min