Warmup
5 min jog
Dynamic stretches:
- Leg swings
- Arm circles
- High knees
- Butt kicks
- Walking lunges
Mobility exercises:
- World's greatest stretch
- Shoulder dislocates
- Spiderman lunge with reach
Activation drills:
- Air squats
- Push-ups
- Ring rows
10 min EMOM (Every Minute on the Minute):
- Min 1: 10 air squats
- Min 2: 10 push-ups
- Min 3: 10 ring rows
- Min 4: Rest
Strength
4 sets of:
- Front squats x 5 reps
- Strict press x 5 reps
- Ring rows x 8 reps
Rest 90 seconds between sets
Workout
For time:
- 800m run
- 50 kettlebell swings
- 40 wall balls
- 30 box jumps
- 20 burpees
- 10 pull-ups
Summary
Today's workout focuses on building strength with front squats, strict press, and ring rows. The metcon will test your cardiovascular endurance with a combination of running, kettlebell swings, wall balls, box jumps, burpees, and pull-ups. Push yourself and enjoy the workout!