Workout of the Day

a) mobility 3min
1:00 each
handwalk + push up
scorpion
sumo squat stretch

b) warm up 5min
2 rounds
10 cal row
10 ring rows
10 push ups
10 air squats

c) front squat 15min
6 sets
12-10-8-12-10-8
start at 50%, last set at 70%.
rest 1-2 min between sets.

d) conditioning 15min
for time
50/40 cal row
5 rounds of "Cindy"
30/24 cal row
3 rounds of "Cindy"
10/8 cal row
1 round of "Cindy"

1 round of "Cindy"
5 pull ups
10 push ups
15 air squats 

1 round of "Cindy":
5 pull ups
10 push ups
15 air squats