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Warmup

Warmup

• 400m Run or Row: To get the blood flowing.
• Dynamic Stretches:
• Arm Circles: 10 forward, 10 backward.
• Leg Swings: 10 each direction per leg.
• Lunge with a Twist: 5 per side, step forward into a lunge and twist your torso towards the front leg.
• Inch Worms: 5 reps, walk hands into a push-up position and back.
• Joint Mobility:
• Cat-Cow Stretches: 10 reps.
• Wrist Circles: 10 per direction.
• Ankle Bounces: 20 reps.

Strength

Optional Strength Component

Perform three rounds of:

• Strict Pull-ups: 8-10 reps.
• Front Squats: 5 reps using a light to moderate weight to focus on form, not failure.

Workout

Long-form Chipper Metcon

Complete the following for time:

1. 60 Calorie Row
2. 50 Box Jumps (24/20")
3. 40 Kettlebell Swings (53/35 lbs)
4. 30 Wall Balls (20/14 lbs)
5. 20 Toes-to-Bar
6. 10 Bar Muscle-ups
7. Rest 1 minute
8. Repeat 2 rounds if time allows.

Summary

Today's focus is a long-form chipper designed to test endurance and metabolic conditioning, with a varied mix of aerobic and bodyweight movements. Emphasize consistent pacing and proper form, especially as fatigue sets in. The optional strength component allows athletes to work on strict upper body and leg strength, providing balance to the conditioning workout.