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Warmup

1. Jog 400 meters
2. Dynamic stretching: arm circles, leg swings, walking lunges
3. Shoulder mobility exercises: band dislocates, foam rolling
4. Wrist stretches: flexion and extension, circles
5. Core activation: planks, bird dogs
6. Squat prep: air squats, goblet squats with light weight

Strength

Optional strength component:

1. Back Squats: 5 sets of 5 reps
2. Bench Press: 5 sets of 5 reps

Target about 75% of your 1-rep max for each exercise. Rest 2 minutes between sets.

Workout

Long-Form Chipper Workout:

For Time:

• 50 Wall Balls
• 40 Box Jumps
• 30 Kettlebell Swings
• 20 Handstand Push-Ups or Push-Ups
• 10 Pull-Ups or Ring Rows

Perform the exercises in order, completing all reps of each exercise before moving on to the next one. You can break up the reps as needed, but aim to minimize rest time. Time yourself using a stopwatch or timer app.

Summary

Today's workout is a long-form chipper workout, focusing on building endurance and stamina. You have the option to include a strength component with back squats and bench press. Warm up thoroughly with a jog, dynamic stretching, shoulder mobility exercises, wrist stretches, and core activation exercises. If you choose to do the strength component, perform 5 sets of 5 reps for back squats and bench press. For the chipper workout, complete 50 wall balls, 40 box jumps, 30 kettlebell swings, 20 handstand push-ups (or push-ups), and 10 pull-ups (or ring rows) for time. Make sure to maintain good form throughout and push yourself to finish as quickly as possible. Enjoy the workout!