Warmup
General Warm-up
- 5 minutes of light jogging or rowing
Dynamic Stretching
- Leg Swings: 10 per leg
- Hip Circles: 10 per direction
- Inchworms: 5 reps
Mobility Drills
- Groiner Stretch: Hold for 30 seconds each side
- Ankle Circles: 10 per side
- Samson Stretch: Hold for 20 seconds per side
Activation
- Bodyweight Squats: 3 sets of 10 reps
- Lateral Band Walks: 10 steps left, 10 steps right
- Jumping Jacks: 2 sets of 20 reps
Strength
Front Squats
- Warm-up Sets:
- 2 sets of 5 reps @ 40% 1RM
- Working Sets:
- 5 sets of 3 reps @ 80% 1RM
Tempo Back Squats
- 3 sets of 5 reps with a 3-second descent
Workout
Metcon - "Leg Blaster"
Complete 4 Rounds for Time:
- 15 Thrusters (95/65 lbs)
- 15 Box Jumps (24/20 inches)
- 200m Run
- 10 Goblet Squats (53/35 lbs)
Summary
Today's focus is on developing lower body strength and power with front squats as the primary lift. The accompanying metcon, "Leg Blaster," is designed to boost your endurance and explosiveness, pairing movements like thrusters and box jumps with short, intense running efforts. Utilize the warm-up sequence to prepare your legs and core for the intense workload ahead.