240109

Warmup

500m row

Mobility:

• Quad stretch
• Hamstring stretch
• Hip circles
• Calf stretch
• Shoulder circles

Activation:

• Jumping jacks
• Air squats
• Arm circles
• Leg swings

Dynamic Warm-up:

• High knees
• Butt kicks
• Walking lunges
• Bear crawls

Stretching:

• Hip flexor stretch
• Spiderman stretch
• Shoulder stretch
• Calf stretch
• Wrist stretch

Strength

Back Squats

• 3 sets of 8 reps at 70% of your 1-rep max
• Rest 2 minutes between sets

Workout

Metcon - 10 Minute AMRAP (As Many Rounds As Possible)

• 10 Wall Balls (20/14 lbs)
• 15 Kettlebell Swings (24/16 kg)
• 20 Double Unders

Summary

Today's workout includes a warmup consisting of a 500m row followed by mobility exercises, dynamic warm-up, activation exercises, and stretching. The strength component focuses on back squats with 3 sets of 8 reps at 70% of your 1-rep max. The metcon is a 10-minute AMRAP of wall balls, kettlebell swings, and double unders. Remember to scale the weights and movements as needed and focus on maintaining good form throughout the workout.