Warmup
200m run
3 rounds:
- 10 air squats
- 10 push-ups
- 10 arm circles (forward and backward)
Mobility:
- Couch stretch: 1 minute per leg
- Tricep stretch: 30 seconds per arm
- Standing hamstring stretch: 30 seconds per leg
Strength
Deadlift:
- 5 sets of 5 reps
- Rest 2 minutes between sets
Bench Press:
- 5 sets of 5 reps
- Rest 2 minutes between sets
Workout
Metcon: For time:
400m run
21 kettlebell swings
21 med ball sit-ups
400m run
15 kettlebell swings
15 med ball sit-ups
400m run
9 kettlebell swings
9 med ball sit-ups
Summary
Today's workout consists of a strength component with deadlifts and bench press, followed by a complementary metcon involving running, kettlebell swings, and med ball sit-ups. Focus on maintaining proper form and intensity throughout the workout.