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Warmup

Warmup

General Warmup

• 5 minutes of light jogging or rower
• 2 rounds of:
• 10 air squats
• 10 push-ups
• 10 ring rows

Dynamic Stretches

• Leg Swings: 10 each leg
• Inchworm to Plank: 5 reps
• Hip Circles: 10 each direction
• Pigeon Stretch: 1 minute each side

Activation

• Glute Bridges: 2 sets of 10
• Banded Side Steps: 10 steps each direction

Strength

Strength

Back Squat

• Build to a Heavy 5 Rep
• Every 2 minutes for 5 sets (10 minutes total):
• 5 Back Squats @ 80% of your 1RM

Focus on maintaining a strong core and proper squat depth. Keep the chest up and your heels grounded.

Workout

Workout (Metcon)

For Time:

• 21-15-9 reps of:
• Front Squats (95/65 lbs)
• Box Jumps (24/20 inches)

Time Cap: 12 minutes

Ensure you reach full extension at the top of each box jump. Choose a weight for the front squats that allows you to complete each round with solid form but is challenging.

Summary

Today's workout emphasizes lower body strength with back squats and a conditioning piece that targets the legs further through front squats and box jumps. Aim for speed and efficiency in the metcon while maintaining proper form in both the front squats and box jumps.