260210

Warmup

Warmup:

• 5 min light cardio: Choose between rowing, jogging, or jump rope.
• Dynamic stretches:
• Leg Swings: 10 per leg.
• Walking Lunges: 10 steps per leg.
• Inchworms: 8 reps.
• Squat-specific mobility:
• Cat-Cow Stretch: 10 reps.
• Pigeon Pose: 30 seconds each side.
• Ankle Circles: 10 per ankle, each direction.
• Activating drills:
• Glute Bridges: 15 reps.
• Air Squats: 15 reps.

Strength

Strength:

• Back Squat
• Warm-up sets: 2 sets of 5 reps at 50% of 1RM
• Work sets: 5 sets of 3 reps
  • Focus: Gradually increase weight based on RPE (Rate of Perceived Exertion). Aim to hit a heavy 3-rep max.

Workout

Metcon (Complementing Squats):

"Leg Burner" 5 Rounds For Time

• 10 Front Squats (135/95 lbs)

• 15 Box Jumps (24/20 in)

• 20 Wall Balls (20/14 lbs)

• 400m Run

• Time cap: 25 minutes

• Scaling options: Reduce weight or repetitions as needed.

Summary

Focus on building lower body strength with heavy back squats, followed by a high-intensity workout targeting leg stamina and power. Emphasis on maintaining form and pacing during metcon.