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Warmup

1. Jog for 5 minutes to warm up the body.
2. Perform dynamic stretches such as arm circles, leg swings, and torso twists to increase mobility and flexibility.
3. Complete 3 rounds of 10 air squats, 5 push-ups, and 20 jumping jacks to get the heart rate up.
4. Finish the warmup with a foam rolling session to release any tight muscles.

Strength

1. Back Squats:

• 4 sets of 6 reps at 80% of your 1-rep max
• Rest 90 seconds between sets

1. Front Squats:

• 3 sets of 8 reps at 70% of your 1-rep max
• Rest 60 seconds between sets

1. Split Squats:

• 3 sets of 10 reps (each leg) with dumbbells
• Rest 60 seconds between sets

Workout

Metcon: "Squat Power"

For Time:

• 50 Wall Balls (20/14 lbs)
• 40 Box Jumps (24/20 in)
• 30 Front Squats (135/95 lbs)
• 20 Burpee Box Jump Overs (24/20 in)
• 10 Thrusters (135/95 lbs)

Note: This workout combines both lower body strength exercises and high-intensity conditioning movements. Modify the weights and heights as needed to maintain proper form and intensity.

Summary

Today's workout is focused on strengthening the lower body with squats as the main strength component. The metcon combines different squat variations along with box jumps, burpee box jump overs, and thrusters to provide a challenging full-body workout. It is important to maintain proper form and adjust the weights and heights according to your fitness level. Push yourself, but listen to your body and modify as needed.