Warmup
Warmup
- 500m row
- 10 PVC pass-throughs
- 10 PVC overhead squats
- 10 push-ups
- 10 air squats
- 10 sit-ups
- 10 walking lunges
Stretching
- 2 sets of 30 seconds each:
- Samson stretch
- Calf stretch
- Shoulder stretch
- Hamstring stretch
- Quad stretch
Strength
No strength component today. Today's workout will focus on a long-form chipper workout.
Workout
Workout
Complete the following for time:
- 1000m run
- 50 wall balls (20/14 lbs)
- 40 box jumps (24/20 in)
- 30 kettlebell swings (24/16 kg)
- 20 burpees
- 10 pull-ups
- 20 burpees
- 30 kettlebell swings
- 40 box jumps
- 50 wall balls
- 1000m run
Summary
Today's workout is a long-form chipper workout that will challenge your endurance and overall conditioning. Focus on maintaining a steady pace throughout the workout and push yourself to finish strong.