Warmup
400m run
3 rounds:
- 10 air squats
- 10 push-ups
- 10 sit-ups
- 10 shoulder circles
Mobility: Spend 10-15 minutes focusing on stretching your hips, shoulders, and wrists.
Strength
Front Squat:
- 5 sets x 5 reps with 75% of your 1-rep max (rest 2-3 minutes between sets)
Workout
AMRAP 15 (As Many Rounds As Possible in 15 minutes):
- 10 Hang Power Cleans (135/95 lbs)
- 15 Box Jumps (24/20 inches)
- 20 AbMat Sit-ups
Summary
Today's workout will focus on both strength and conditioning. We'll start with a dynamic warm-up and mobility exercises to prepare our bodies. For the strength component, we'll perform front squats with 5 sets of 5 reps at 75% of our 1-rep max. This will help build lower body strength. The metcon is an AMRAP 15 consisting of Hang Power Cleans, Box Jumps, and AbMat Sit-ups. Push yourself to complete as many rounds as possible within the given time frame. Remember to scale the weights and heights if needed to maintain proper form and intensity throughout the workout. Enjoy!