240917

Warmup

1. 5 minutes of light cardio (jogging, jump rope, or rowing)
2. Dynamic stretches:
   • Leg swings (front to back and side to side): 10 each leg
   • Hip circles: 10 each direction
   • Arm circles: 10 each direction
3. Mobility drills:
   • Deep squat hold: 1 minute
   • World’s Greatest Stretch: 5 each side
   • Pigeon pose stretch: 1 minute each side

Strength

Back Squats:

1. Warm-up sets:
   • 2 sets of 5 reps at 50% of your 1 rep max (1RM)
2. Working sets:
   • 3 sets of 5 reps at 75% of your 1RM
3. Cool-down sets:
   • 2 sets of 8 reps at 60% of your 1RM

Workout

Metcon: "Leg Burner" 4 rounds for time:

1. 15 Front Squats (95/65 lbs)
2. 20 Box Jumps (24/20 inches)
3. 25 Air Squats
4. 400m Run

Rest 2 minutes between rounds

Summary

Today's workout focuses on building lower body strength with back squats followed by a high-intensity metcon that includes front squats, box jumps, air squats, and running to challenge endurance and complement the strength component.