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Warmup

1. 5-minute jog in place or jump rope*
2. Dynamic stretches:
   • Arm circles - 1 minute each direction
   • Leg swings - 1 minute each leg
   • Torso twists - 1 minute
3. Mobility drills:
   • Hip circles - 1 minute each side
   • Ankle circles - 1 minute each direction
4. Activation exercises:
   • Air squats - 3 sets of 10 reps
   • Glute bridges - 3 sets of 10 reps
   • Lunges (alternating legs) - 3 sets of 10 reps each leg
5. Stretching:
   • Hamstring stretch - 2 minutes each leg
   • Quad stretch - 2 minutes each leg
   • Calf stretch - 2 minutes each leg

Strength

Back Squats

1. Warm-up sets:
   • 2 sets of 5 reps @ 50% of your working weight
   • 1 set of 3 reps @ 60% of your working weight
2. Working sets:
   • 5 sets of 5 reps @ 75% of your 1RM
3. Cool-down:
   • Foam roll your legs - 5 minutes
   • Pigeon pose - 2 minutes each leg

Workout

For Time (10-minute Cap):

1. 21-15-9 reps of:
   • Wall Balls (20/14 lbs)
   • Box Jumps (24/20 inches)
   • Goblet Squats (53/35 lbs)
2. Rest precisely 2 minutes after completing all reps, and then:
3. 3 rounds for time:
   • 400m Run
   • 15 Kettlebell Swings (53/35 lbs)
   • 10 Burpees

Summary

Today's focus is on building leg strength and endurance with squats. The strength component features back squats with moderate to heavy weights to increase leg power. The Metcon complements the strength section by incorporating squats into a circuit with wall balls, box jumps, and goblet squats, followed by a cardio-intensive segment to boost overall conditioning.