260818

Warmup

General Warmup (5 minutes)

• 400m easy jog or 2 min row
• 20 jumping jacks
• 10 inchworms with push-up

Dynamic Stretches & Mobility (8-10 minutes)

• World's greatest stretch: 5 reps per side
• Cossack squats: 10 reps alternating
• Deep squat hold with thoracic rotation: 60 seconds
• Couch stretch: 45 seconds per side
• Ankle mobility (knee-to-wall): 10 reps per side
• Banded hip distraction: 45 seconds per side
• PVC pass-throughs: 15 reps
• PVC overhead squats: 10 reps

Squat-Specific Activation (5 minutes)

• Air squats: 15 reps (focus on depth)
• Goblet squats with 3-second pause at bottom: 10 reps
• Tempo bodyweight squats (3s down, 3s up): 8 reps
• Bulgarian split squats: 6 per leg (bodyweight)

Strength

Back Squat

Build to a heavy 3-rep max, then perform:

• 3 x 3 @ 90% of today's heavy triple

Rest 2-3 minutes between working sets. Focus on maintaining an upright torso, driving knees out, and hitting full depth. All sets should be crisp — if form breaks down, hold the weight.

Workout

"Thruster Ladder"

For time (15-minute cap):

21-15-9 reps of:

• Front squats (95/65 lb)
• Box jumps (24/20 in)
• Wall balls (20/14 lb)

Directly into:

9-15-21 reps of:

• Goblet squats (53/35 lb)
• Toes-to-bar

Scaling Options:

• Reduce front squat load to 75/55 lb
• Step-ups instead of box jumps
• Knee raises instead of T2B

Summary

Today is a lower-body focused day centered on the back squat. You'll build to a heavy triple then hit volume at 90%. The metcon piles on squatting volume under fatigue with front squats, goblet squats, and dynamic leg work via box jumps and wall balls. Expect your legs to be smoked — pace the first triplet so you can push the second. Target time: 11-13 minutes.