260201

Warmup

1. Foam Rolling - 5 minutes:

• Focus on calves, quads, hamstrings, lower back.

1. Dynamic Stretches - 5 reps each side:

• World's Greatest Stretch
• Inchworm to Cobra
• Hip Circles
• Arm Circles (forward and backward)

1. Aerobic Warm-up - 5 minutes:

• Row or Bike (medium pace)

1. Joint Mobility - 2 rounds:

• Wrist Rotations x 10 each side
• Ankle Circles x 10 each side
• Neck Rolls x 5 each direction

1. CNS Activation - 2 rounds:

• Broad Jumps x 5
• High Knees x 20 seconds
• Burpees x 5

Strength

Perform 5 sets of Back Squat:

• Back Squat: 5 sets of 5 reps
• Work up to a heavy set of 5 reps.
• Rest 2-3 minutes between sets.
• Focus on full depth and maintaining form throughout the lift.

Workout

4 Rounds for Time:

1. Front Squats - 10 reps (65% of today's heaviest back squat)
2. Box Jumps - 15 reps (24/20 inches)
3. Wall Ball Shots - 20 reps (20/14 lbs ball)
4. Double-unders - 50 reps

• Rest 90 seconds between rounds.

Notes: Ensure to maintain a steady breathing pattern during the metcon to keep your energy up throughout. Scale to single-unders if necessary.

Summary

Today's workout focuses on building leg and core strength with back squats, accompanied by a complementary metcon to improve explosiveness and cardiovascular endurance through front squats and plyometric movements. Expect a challenging leg day that will test both strength and conditioning.