Warmup
500m row
Mobility:
- 10 reps each leg of walking lunges
- 10 reps each leg of samson stretch
- 10 reps of arm circles (forward and backward)
Dynamic Stretching:
- 10 reps each leg of leg swings (forward and backward)
- 10 reps each leg of hip circles
- 10 reps each arm of shoulder circles
Activation:
- 10 reps of glute bridges
- 10 reps of air squats
Barbell Warm-up:
- 5 reps of clean grip deadlifts
- 5 reps of front squats
- 5 reps of tall cleans
Strength
Complete 5 sets of Back Squats:
- Set 1: 5 reps at 70% of your 1RM
- Set 2: 5 reps at 75% of your 1RM
- Set 3: 3 reps at 80% of your 1RM
- Set 4: 3 reps at 85% of your 1RM
- Set 5: 1 rep at 90% of your 1RM
Workout
Metcon:
AMRAP (As Many Rounds As Possible) in 12 minutes:
- 10 Front Squats (135/95 lbs)
- 15 Box Jumps (24/20 inches)
- 20 Sit-ups
Summary
Today's workout focuses on Back Squats for strength training and a Metcon consisting of Front Squats, Box Jumps, and Sit-ups for conditioning. Remember to prioritize form and technique during both the strength and Metcon portions.