Warmup
Warmup
- 500m row
- 10 push-ups
- 10 air squats
- 10 PVC pass-throughs
- 10 leg swings (each side)
- 10 shoulder circles (each direction)
Stretching:
- 30 seconds each:
- Samson stretch (each side)
- Chest stretch
- Hip flexor stretch (each side)
- Shoulder stretch
- Hamstring stretch
- Calf stretch
Strength
Strength
- Deadlift: 5 sets of 5 reps
- Bench Press: 5 sets of 5 reps
Workout
Workout
- For Time:
- 400m run
- 30 kettlebell swings (24kg/16kg)
- 20 wall balls (20lbs/14lbs)
- 10 burpees
Summary
Today's workout consists of a warmup, followed by deadlifts and bench press for strength training. The workout is a fast-paced, high-intensity metcon that includes running, kettlebell swings, wall balls, and burpees. Focus on proper form and push yourself to finish the workout as quickly as possible. Remember to warm up properly and stretch to prevent injuries. Good luck!