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Warmup

500m row

Dynamic stretches:

• Arm circles
• Leg swings
• Hip openers

Mobility exercises:

• Deep squat holds
• Hip flexor stretches
• Calf stretches

Activation exercises:

• Air squats
• Walking lunges
• Glute bridges

Strength

Back Squat:

• 5 sets of 5 reps
• Start with a moderate weight and progressively increase the weight each set
• Rest 2-3 minutes between sets

Workout

AMRAP (As Many Rounds As Possible) in 15 minutes:

• 10 front squats (135 lbs for men, 95 lbs for women)
• 15 wall balls (20 lbs for men, 14 lbs for women)
• 20 box jumps (24-inch box for men, 20-inch box for women)

Summary

Today's workout focuses on back squats for strength and a challenging metcon with front squats, wall balls, and box jumps. The AMRAP format will test your endurance and pacing over 15 minutes.