A warm-up should not be a workout, but it is a very important part of a training session. It literally warms up muscles and associated connective tissues by increasing their temperature, and it prepares the neuromuscular system for the task ahead.

It is very important that a warm-up prepares you for the work set, but does not steal from it. The reps of a work set are the ones that matter. These reps provide the stress that, if the appropriate recovery occurs, will generate the desired strength adaptation.

A good warm-up will ramp you up without wearing you down and the best way to do that is simulate the movement you’ll be doing as closely as possible by actually doing the movement, the only difference being the amount of weight used. This means that to warm-up for a squat, you should squat!

And on that note…..


Back Squats:


Add 5-10 Lbs as appropriate, from last weeks working sets.



AMRAP 2 Minutes:
20 Double-Unders
10 Squats
5 Pull-Ups

Rest 2 minutes between each round.
Repeat for 5 total rounds.

Start each round on the jump rope. Aim to work at 85-90% and maintain even scores throughout each round. You can scale the Pull Ups with Jumping Pull Ups or Ring Rows.