Warmup
Warmup:
- 5 minutes of jogging or jump rope
- 10 leg swings (each leg)
- 10 arm circles (forward and backward)
- 10 air squats
- 5 push ups
- 5 ring rows
- Foam roll or stretch as needed
Strength
Strength:
- Deadlifts
- Set 1: 5 reps @ 60% of 1RM
- Set 2: 5 reps @ 70% of 1RM
- Set 3: 3 reps @ 80% of 1RM
- Set 4: 2 reps @ 90% of 1RM
- Set 5-6: 1 rep @ 95% of 1RM
- Rest 2 minutes between sets
- Bench Press
- Set 1: 5 reps @ 60% of 1RM
- Set 2: 5 reps @ 70% of 1RM
- Set 3: 3 reps @ 80% of 1RM
- Set 4: 2 reps @ 90% of 1RM
- Set 5-6: 1 rep @ 95% of 1RM
- Rest 2 minutes between sets
Workout
Metcon:
- 4 Rounds for Time:
- 15 Wall Balls (20/14 lbs)
- 12 Kettlebell Swings (24/16 kg)
- 9 Burpees
- Rest 1 minute between rounds
Summary
Summary:
Today's workout focuses on both strength and conditioning. The strength component includes deadlifts and bench press to improve overall strength. The metcon is a 4-round workout consisting of wall balls, kettlebell swings, and burpees. The workout is designed to challenge your cardiovascular endurance and muscular endurance. Remember to scale the weights and movements as needed to maintain proper form and intensity.