Warmup
- 500m Row or 400m Run
- Light pace to get the heart rate up.
- Dynamic Stretches
- Leg Swings: 10 forward/backward per leg.
- Arm Circles: 10 small/10 large per direction.
- Mobility
- Couch Stretch: 1 minute per side.
- Hip Flexor Stretch: 1 minute per side.
- Bodyweight Exercises
- Air Squats: 10 reps.
- Walking Lunges: 10 steps per leg.
- Inch Worms: 5 reps.
- Activation
- Goblet Squats with a light weight: 3 sets of 5 reps.
- Banded Lateral Steps: 10 steps each direction.
Strength
- Back Squat
- 5 sets of 5 reps, building up to a heavy set.
- Work sets should be challenging but maintain good form.
- Rest 2-3 minutes between sets.
- Accessory Work
- Front Squats: 3 sets of 8 reps at 70% of your 1RM back squat weight.
- Bulgarian Split Squats: 3 sets of 10 reps per leg, holding dumbbells.
Workout
AMRAP 12 Minutes:
- 15 Wall Balls (20/14 lbs)
- 10 Box Jumps (24/20 inches)
- 5 Burpees over the Box
Goal: Maintain a steady pace throughout the workout. Strategy: Aim for consistent rounds, managing breathing, and focus on smooth transitions between movements.
Summary
Today's workout focuses on building lower body strength through back squats, accompanied by a metabolic conditioning circuit (metcon) designed to complement the squats by increasing stamina and explosive leg power. The metcon uses a mix of movements to challenge cardiovascular fitness and agility.