240914

Warmup

1. Jog/Run - 800 meters at a comfortable pace.
2. Dynamic Stretches:

• Leg swings front to back - 20 each leg
• Leg swings side to side - 20 each leg
• Arm circles forward - 20 each arm
• Arm circles backward - 20 each arm

1. Mobility Stretches:

• Hip flexor stretch - 1 minute each side
• Hamstring stretch - 1 minute each side
• Pigeon pose - 1 minute each side
• Child's pose - 1 minute

1. Activations:

• Glute bridges - 15 reps
• Scapular push-ups - 15 reps
• Air squats - 20 reps

Strength

Workout

Complete the following chipper for time:

1. Row - 1,000 meters
2. Wall Balls - 50 reps (20/14 lbs)
3. Box Jumps - 50 reps (24/20 inches)
4. Kettlebell Swings - 50 reps (53/35 lbs)
5. Toes to Bar - 25 reps
6. Double Unders - 100 reps
7. Burpees - 50 reps
8. Pull-ups - 25 reps
9. Run - 800 meters

Summary

Today's workout is a long-form chipper, designed to test your endurance and stamina. The focus is on completing each movement in the prescribed number of reps and moving to the next element. Ensure you maintain a steady pace and consistency throughout. Warm up thoroughly to prepare your body for the varied movements and high volume.