Friday by | Nov 4, 2010 | Workout of the Day Friday Nov. 5 2010 Warmup Hip, Hamstring mobility. Run 400m then 3 rounds: GHR or Reverse Hyper x 10 Candlesticks x 3 Slam Ball x 10 WoD: 3 Rounds for time: Run 400m 15 Pullups 20 Pushups 25 Situps 30 Squats