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Warmup

1. Jumping Jacks - 3 minutes
2. Dynamic Stretches:

• Arm Circles - 1 minute each direction
• Leg Swings - 1 minute each leg
• Hip Circles - 1 minute each direction

1. Mobility Drills:

• Shoulder Pass-Throughs with PVC Pipe - 2 sets of 10 reps
• Inch-Worms - 1 minute
• World's Greatest Stretch - 1 minute each side

1. Jogging - 5 minutes
2. Specific Warm-Up:

• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats

Strength

Workout

Complete the following for time:

1. Run - 800 meters
2. 50 Wall Balls (20/14 lbs)
3. 50 Box Jumps (24/20 inches)
4. Run - 400 meters
5. 40 Kettlebell Swings (53/35 lbs)
6. 40 Burpees
7. Run - 200 meters
8. 30 Pull-Ups
9. 30 Walking Lunges (total, alternating legs)
10. Run - 100 meters
11. 20 Toes-to-Bar
12. 20 Dumbbell Snatches (50/35 lbs, alternating)

Summary

Today's workout includes a thorough warm-up followed by a long-form chipper Metcon designed to build endurance and stamina while providing varied functional movements. Expect a challenging but rewarding session!