260111

Warmup

1. General Warm-up (5 minutes):

• Jump Rope 2 minutes
• High Knees 30 seconds
• Butt Kickers 30 seconds
• Arm Circles 1 minute

1. Dynamic Stretches (5 minutes):

• Walking Lunges x 10
• Inchworms x 5
• Leg Swings (Front to Back) x 10 each leg
• Scorpions x 10 each side

1. Specific Warm-up (5 minutes):

• Empty Barbell Complex: 3 rounds of 5 Good Mornings, 5 Front Squats, 5 Overhead Squats, 50/35 lbs

Strength

Today is a rest day for strength, allowing for active recovery or skill practice.

Workout

1. Conditioning Workout:

• AMRAP 20 minutes:
  • 10 Burpees
  • 20 Cal Row
  • 30 AbMat Sit-ups
  • 40 Double-unders

This workout focuses on aerobic conditioning, agility, and core strength without taxing the muscles heavily post a strength-intensive week.

Summary

Today's focus is a recovery and conditioning session. The warm-up is designed to ensure your joints and muscles are ready for activity, followed by a conditioning AMRAP that emphasizes stamina and core strength with a variety of movements to promote overall fitness progression.