Workout of the Day

a) mobility 4min
1min each
warrior squats
lateral squat stretch
calf stretch
lat stretch

b) warm up 4min
for quality
100 single unders
20 air squats
50 single unders
10 front squats (empty bar)

c) front squat 15min
for total load
5 sets of 5

d) conditioning 18min
amrap 18min
500m row
30 push press 40/30
100 double unders
500m row
30 front squats
100 double unders
500m row
30 thrusters
100 double unders