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Warmup

1. General Warm-up

• 5 minutes jump rope or light jogging.
• 2 rounds of:
  • 10 PVC passthroughs
  • 10 arm circles (forward and backward)
  • 10 leg swings (front to back, side to side)

1. Dynamic Stretches

• World's greatest stretch: 2 reps each side
• Spiderman lunges: 10 steps total
• Cat-Cow stretches: 10 repetitions
• Inch worms: 5 repetitions

1. Joint Specific Warm-up

• Wrist rotations: 10 rotations each way
• Elbow circles: 10 repetitions each way
• Shoulder shrugs: 15 repetitions each direction

Strength

Back Squat: 5 sets of 5 reps

• Warm-up to a challenging weight (about 70-80% of your 1RM)
• Rest 2-3 minutes between sets to ensure proper recovery.

Focus on maintaining control and proper depth during each squat. Engage your core and keep your weight in your heels.

Workout

3 Rounds for Time:

• 20 Wall Balls (20/14 lbs)
• 15 Box Jumps (24/20 inches)
• 10 Kettlebell Swings (70/53 lbs)

Rest exactly 1 minute between rounds. Time cap: 15 minutes.

The focus is on maintaining intensity across the three rounds. Choose a weight and box height that allows you to move efficiently.

Summary

Today's focus is on building lower body strength with back squats, followed by a high-intensity workout involving wall balls, box jumps, and kettlebell swings to complement the squat work and increase overall endurance and power output.