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Warmup

1. Jog - 5 minutes easy pace to get the blood flowing.
2. Dynamic Stretches:

• Arm Circles: 1 minute forward, 1 minute backward.
• Leg Swings: 10 each leg, front to back and side to side.
• Hip Circles: 10 in each direction.

1. Mobility Stretches:

• World's Greatest Stretch: 5 per side.
• Downward Dog to Cobra Stretch: 5 cycles.
• Pigeon Pose: 1 minute per leg.

1. Activation Drills:

• Glute Bridges: 15 reps.
• Air Squats: 15 reps.
• Push-ups: 10 reps.
• Inchworms: 5 reps.

Strength

Optional strength today. If desired, choose a moderate weight and perform the following:

Front Squats: 4 sets of 8 reps

• Focus on maintaining posture and core engagement.
• Rest 1-2 minutes between sets.

Workout

For Time: Complete the following chipper workout:

• 50 Double Unders (or 100 Single Unders)
• 40 Sit-ups
• 30 Box Jumps (24/20 inches)
• 20 Calorie Row
• 10 Burpees
• 20 Calorie Row
• 30 Box Jumps (24/20 inches)
• 40 Sit-ups
• 50 Double Unders (or 100 Single Unders)

Notes:

• Scale Double Unders to Singles if needed, and adjust box height as required.
• Maintain a steady pace focusing on smooth transitions between movements.

Summary

Today's workout focuses on a long-form chipper designed to build aerobic capacity and maintain stamina across various movements. Additional strength training with front squats is optional to complement the workout. Prioritize maintaining form and efficiency throughout the workout to build endurance effectively.