260214

Warmup

1. 400m Easy Jog
2. Dynamic Stretches:

• Arm Circles: 1 minute
• Leg Swings: 1 minute per side
• Hip Circles: 1 minute each direction

1. Mobility Work:

• Couch Stretch: 1 minute per side
• Pigeon Pose: 1 minute per side
• Cat-Cow Stretch: 1 minute

1. Activation:

• 10 Air Squats
• 10 Push-ups
• 10 Sit-ups
• 5 Inch Worms with a push-up and a T-spine rotation each rep.

Strength

Optionally perform some light technique work or maintenance lifts with the following suggestions:

1. Front Squat Technique Work:

• 3 sets of 5 reps at 50% of your 1RM, focusing on form and speed.

1. Box Jumps:

• 3 sets of 5 reps at a comfortable height, focusing on explosiveness.

Workout

For time:

1. 100 Double Unders
2. 80 Wall Balls (20/14 lb)
3. 60 Kettlebell Swings (53/35 lb)
4. 40 Burpee Box Jumps (24/20 in)
5. 20 Pull-ups

Focus on steady pacing, maintaining consistent form, and breathing throughout.

Summary

Today's workout focuses on a long-form chipper designed to build endurance and stamina. It's a full-body session that will test your cardiovascular capacity while incorporating a range of functional movements. Opt for lighter strength practice if desired, but the primary aim is steady pacing through the metcon. Ensure proper transitions between movements and keep intensity high yet manageable.