Warmup
5-10 minutes of light cardio
Dynamic stretches:
- Arm circles
- Leg swings
- Walking lunges
- High knees
Mobility exercises:
- Shoulder dislocates
- Squat-to-stand
- Thoracic spine rotations
Activation drills:
- Push-ups
- Air squats
- Jumping jacks
Strength
Strength (Optional):
- Back squat: 3x5
- Bench press: 3x5
- Deadlift: 3x5
Choose weights that challenge you without compromising form. Rest 2-3 minutes between sets.
Workout
Chipper Workout: For time:
- 50 Wall balls
- 40 Box jumps
- 30 Toes-to-bar
- 20 Kettlebell swings
- 10 Burpee box jump-overs
Complete the exercises in order, performing all reps of each exercise before moving on to the next. Rest as needed, but aim to keep transitions quick. Modify the movements and weights as necessary to match your fitness level.
Summary
Today's workout focuses on a chipper-style workout that combines various movements for a full-body challenge. The strength component is optional, allowing you to tailor the workout to your preferences and goals. Remember to warm up properly and modify the workout as needed. Push yourself while maintaining proper form and listen to your body throughout the session. Enjoy the workout!