260901

Warmup

General (5 min):

• 400m easy jog or 3 min row
• 50 jumping jacks

Dynamic Mobility (2 rounds):

• 10 leg swings each direction (front/back, side/side) per leg
• 10 bodyweight squats (slow, 3-sec descent)
• 10 walking lunges with a torso twist
• 10 cossack squats (alternating)
• 10 hip circles each direction

Targeted Stretches (hold 30 sec each):

• Deep squat hold with pry (60 sec)
• Couch stretch (each leg)
• Pigeon pose (each leg)
• Ankle wall dorsiflexion stretch (each side)
• 90/90 hip switches x 10 total

Barbell Primer:

• 2 x 5 empty bar back squats (pause 2 sec in the hole)
• 1 x 5 back squats at 40% working weight

Strength

Back Squat

• Build to a heavy 3-rep max for the day
• Sets: 5-3-3-3-1-1 across ~15 minutes
• Rest 2-3 minutes between working sets

Focus: vertical torso, knees tracking over toes, drive through mid-foot, full depth (hip crease below knee).

Then: 3 x 8 tempo front squats @ 50% of today's heavy 3RM — 3 seconds down, 1 second pause, explode up. Rest 90 sec between sets.

Workout

"Thruster Valley"

For time (18-minute cap):

• 21-15-9 reps of:

• Front Squats (135/95 lb)

• Bar-Facing Burpees

• Directly into:

• 15-12-9 reps of:

• Thrusters (95/65 lb)

• Toes-to-Bar

Scaling:

• Reduce loads to something you can complete front squats in 2-3 sets unbroken
• Sub knee raises or hanging knee tucks for T2B
• Step-back burpees allowed

Stimulus: Legs should already be pre-fatigued from squats — pace the front squats and breathe through the burpees. Push the final round of thrusters.

Summary

Heavy back squat day pushing to a 3RM, followed by tempo front squats for volume and control. The metcon hammers the legs further with front squats, thrusters, and midline/lung work via burpees and T2B. Expect ~12-16 minutes on the metcon; total session ~60-70 minutes.