Warmup
- 500m row
- 10 minutes of foam rolling to loosen up the muscles
- 10 minutes of dynamic stretching: arm swings, leg swings, hip openers, etc.
- 5 minutes of light jogging or cycling to increase heart rate and warm up the body
Strength
Workout
For time:
- 50 double unders
- 40 kettlebell swings (24/16 kg)
- 30 wall balls (20/14 lbs)
- 20 box jumps (24/20 in)
- 10 burpee box jumps (24/20 in)
- 20 box jumps (24/20 in)
- 30 wall balls (20/14 lbs)
- 40 kettlebell swings (24/16 kg)
- 50 double unders
Note: Choose appropriate weights and heights based on your fitness level.
Summary
Today's workout is a high-intensity chipper workout that will challenge your cardiovascular endurance and muscular stamina. The workout consists of double unders, kettlebell swings, wall balls, box jumps, and burpee box jumps. Push yourself to maintain a steady pace throughout the workout and strive for consistent, efficient movements. Remember to warm up properly and listen to your body during the workout. Good luck!