Warmup
Warmup
- 5 minutes of light jogging
- Dynamic stretches:
- Leg swings (forward and side to side) - 10 reps each leg
- Arm circles (forward and backward) - 10 reps each direction
- High knees - 30 seconds
- Butt kickers - 30 seconds
- Walking lunges - 10 reps each leg
- Mobility work:
- Hip openers - 10 reps each leg
- Squat to stand - 10 reps
- Wrist rotations - 10 reps each direction
Strength
Strength
- Back Squats: 5 sets of 5 reps
- Warm up with lighter weights and gradually increase to a challenging working weight
- Rest 90 seconds between sets
Workout
Workout
15-minute AMRAP (As Many Rounds As Possible):
10 Kettlebell Swings
15 Air Squats
20 Sit-ups
Rx (Prescribed): 24kg kettlebell for men, 16kg kettlebell for women
Scale as needed to maintain a steady pace throughout the entire workout
Summary
Back squats for strength followed by a 15-minute AMRAP focusing on kettlebell swings, air squats, and sit-ups. Maintain a steady pace and scale the workout as needed.