Workout of the Day

a) mobility 4min
1:00 each
cat and cow
quad shoulder opener
sumo squat stretch
hip circles (30s each)

b) warm up 5min
2 rounds
15/10 cal row
15 squats
15 sit ups

c) back squats 15min
for total load
5 sets of 3

d) conditioning 16min
on the 2:00 x 8 rounds
15 wall balls 9/6
15 wall ball sit ups 9/6
max cal row