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Warmup

1. Jogging: 5 minutes at a light pace
2. Dynamic Stretches:

• Arm circles: 1 minute each direction
• Leg swings: 1 minute each leg
• Hip circles: 1 minute each direction
• Walking lunges: 20 meters

1. Mobility Drills:

• Wrist stretches: 1 minute each wrist
• Cat-Cow: 1 minute
• Thread the needle: 1 minute each side

1. Movement Primer:

• Air squats: 2 sets of 15 reps
• PVC pipe pass-throughs: 2 sets of 10 reps

Strength

Rear Delt Raises: 4 sets of 12-15 reps Lateral Raises: 4 sets of 12-15 reps Front Raises: 4 sets of 12-15 reps

Workout

For Time:

• 100 Double-unders
• 50 Push-ups
• 50 Sit-ups
• 50 Russian Twists (25 each side)
• 25 Burpees
• 25 Toes-to-bar

The aim is to complete this chipper as quickly as possible, maintaining good form throughout.

Summary

Today's focus is on accessory shoulder work and a challenging chipper-style metcon. Start with a thorough warmup that includes dynamic stretches and mobility drills to prepare your shoulders and core. The strength component targets the shoulder muscles, crucial for overall shoulder health and stability. The metcon complements this focus with a full-body workout that also incorporates shoulder endurance through various movements.