260110

Warmup

1. Jog or Row: 5 minutes at an easy pace.
2. Dynamic Stretches: 8-10 reps each

• Leg Swings (Front-to-Back and Side-to-Side)
• Arm Circles (Small and Large, Forward and Backward)
• Inch Worms to a Plank
• World's Greatest Stretch (Spiderman into T-Spine Rotation)

1. Movement Prep:

• 10 Air Squats
• 10 Push-Ups
• 10 Kettlebell Swings (Light)
• 5 Burpees

Strength

Optional strength work today. If desired, perform:

1. Deadlift - 3 sets of 5 reps, focusing on form and technique.
2. Bench Press - 3 sets of 5 reps, ensuring full range of motion.
   Rest 2-3 minutes between sets.

Workout

For time:

1. 50 Wall Balls (20/14 lbs)
2. 40 Hang Power Cleans (95/65 lbs)
3. 30 Box Jumps (24/20 inches)
4. 20 Toes-to-Bar
5. 10 Bar Muscle-ups
6. 800-meter Run

Summary

Today is a longer chipper workout designed to test endurance and resilience. Starting with a set of wall balls, you'll progress through hang power cleans, box jumps, toes-to-bar, and bar muscle-ups before finishing with an 800-meter run. This format allows you to challenge multiple muscle groups and improve conditioning. Take it steady, focus on maintaining good form, and pace yourself throughout.