Workout of the day
Get ready for an explosive workout that will challenge your strength and speed!
The workout of the day consists of:
10 rounds for time of:
- 10 Back Squats (115 lbs / 52 kg)
- 100 meters Sprint
Scaling
- Back Squats: Scale weight to 75 lbs (34 kg) for beginners and 95 lbs (43 kg) for intermediates.
- Sprint: If you are not able to sprint, substitute with 100 meters fast-paced walking or jogging.
No equipment
- Back Squats: Use a heavy backpack or any household item with weight.
- Sprint: High knee running in place for 30 seconds.
Warmup
- 5 minutes of light jogging or jump rope
- Dynamic leg swings (10 each leg)
- Air squats (10 reps)
- Walking lunges (10 each leg)
- Samson stretch (30 sec each side)
Cooldown
- Walking for 2-3 minutes to catch your breath
- Pigeon stretch (1 min each side)
- Quad stretch (1 min each side)
- Hamstring stretch (1 min each side)
