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Warmup

1. General Warmup

• Jump Rope: 3 minutes
• Arm Circles: 10 forward, 10 backward
• Leg Swings: 10 each leg (front to back and side to side)

1. Dynamic Stretches

• World's Greatest Stretch: 5 per side
• Walking Lunges with Twist: 10 steps
• Inchworms: 5 reps
• Cossack Squats: 10 each side

1. Specific Squat Warmup

• Air Squats: 15 reps
• Goblet Squats: 2 sets of 10 reps with light dumbbell or kettlebell
• Ankle Mob: 1 minute per side

Strength

Back Squats

• 5 sets of 5 reps (build up to a heavy set, but stay below max)
• Rest 2-3 minutes between sets

Focus on maintaining form and depth throughout each set. Keep track of your weights used and aim to increase them progressively over the weeks.

Workout

**Metcon: "Leg Burner" 20-minute AMRAP (As Many Rounds As Possible)

• 15 Wall Balls (20/14 lb)
• 10 Deadlifts (135/95 lb)
• 5 Box Jumps (24/20")

The workout aims to keep the intensity high with movements that complement the strength work. Ensure the deadlift weight is manageable for quick sets. Maintain a consistent pace throughout the metcon, ensuring proper form particularly on the wall balls and deadlifts.

Summary

Today's focus is on lower body strength and endurance, dialing in on squats in both the strength segment and supporting movements in the metcon. The combination of back squats and the "Leg Burner" metcon targets leg strength, conditioning, and explosiveness. This workout is designed to test stamina and power output, ensuring a comprehensive lower body workout.