240102

Warmup

• 400m run
• Dynamic stretching:
• Leg swings
• Arm circles
• Hip circles
• Shoulder rolls
• Mobility exercises:
• Squat holds
• Cossack squats
• Hip openers
• Glute bridges

Strength

• Back Squat:
• 5 sets of 5 reps at 80% of 1RM
• Front Squat:
• 3 sets of 8 reps at 60% of 1RM

Workout

AMRAP (As Many Rounds As Possible) in 10 minutes:

• 10 Front Squats (135 lbs for men, 95 lbs for women)
• 15 Box Jumps (24" for men, 20" for women)
• 20 Sit-ups

Summary

• Start with a 400m run and dynamic stretching to warm up your muscles.
• Work on strength with 5 sets of 5 reps Back Squats at 80% of your 1RM, followed by 3 sets of 8 reps Front Squats at 60% of your 1RM.
• Finish with a 10-minute AMRAP of 10 Front Squats, 15 Box Jumps, and 20 Sit-ups, pushing yourself to complete as many rounds as possible within the time frame.