Workout of the day

This one’s all about building strength and endurance in your legs. Get ready to feel the burn!

The workout of the day consists of:

5 rounds for time of:

  • 5 Front Squats (135 lbs / 62 kg)
  • 10 Goblet Squats (53 lbs / 24 kg)

Scaling

  • Beginners: Use 95 lbs / 43 kg for Front Squats, 35 lbs / 16 kg for Goblet Squats
  • Intermediate: Use 115 lbs / 52 kg for Front Squats, 44 lbs / 20 kg for Goblet Squats

No equipment

  • No Weights: Do 10 Jump Squats and 20 Air Squats per round
  • Household Items: Use a heavy backpack for Front Squats, a filled water jug for Goblet Squats

Warmup

  • 400m Run or Light Jog
  • 2 min Leg Swings
  • 1 min Arm Circles
  • 5 min Mobility Work (hips, ankles)

Cooldown

  • 5 min Light Jog or Walk
  • 2 min Quad Stretching per leg
  • 2 min Hamstring Stretch per leg
  • 2 min Calf Stretch per leg