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Warmup

Warmup

• Dynamic Stretching:

• Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)

• Leg Swings: 1 minute (30 seconds each leg)

• Hip Circles: 1 minute (30 seconds each direction)

• Mobility Work:

• Inch Worms: 10 reps

• Pigeon Stretch: 1 minute per side

• Couch Stretch: 1 minute per side

• Activation:

• Air Squats: 15 reps

• High Knees: 30 seconds

• Butt Kickers: 30 seconds

• Crab Walks: 20 meters

• Breathing Squats:

• Light Weight or Empty Barbell: 3 sets of 5 reps, focusing on deep breath and bracing.

Strength

Strength

• Back Squats:

• Warm-up sets: 2 sets of 5 reps at 50% of 1RM

• Working sets: 5 sets of 5 reps (aim for 75-80% of your 1RM)

• Accessory:

• Split Squats: 3 sets of 8 reps per leg, moderate weight

• Calf Raises: 3 sets of 15 reps

• Rest 2-3 minutes between each working set.

Workout

Metcon

For Time (12-minute cap):

• 12-9-6 reps of:

• Thrusters (95/65 lbs)

• Box Jumps (24/20 inches)

• Wall Balls (20/14 lbs)

• Note: Choose a thruster weight you can do unbroken or in 2 quick sets.

Summary

Today's workout focuses on building leg strength with heavy back squats and a conditioning workout that includes various squatting movements to complement the strength session. The metcon combines thrusters, box jumps, and wall balls for an intense, leg-heavy workout. Aim for strong, consistent squats in the strength portion and quick, effective transitions in the metcon.