20241015 Workout of the Day - METCON

Warm Up

1:00 row

2-3 sets
- 10 Banded Pull Aparts
- 10 Banded Pass Throughs
- 10 Banded Good Mornings
- 10 Banded X-Walks

Movement Prep 1
- 12 Dumbbell Deadlifts
- 12 Dumbbell Shrugs
- 10 Alternating Dumbbell Strict Press
- 8 Dumbbell Push Press

Movement Prep 2
- 10 Slam Ball Deadlift
- 8 Slam Ball Front Squat
- 6 Slam Ball Thruster

METCON

AMRAP 15
400/300 Meter Row
6 Up Down to Target
8 Double Dumbbell Push Press (50/35)
12 Slam Balls (30/20)
16 Slam Ball Goblet Squats

Score is total rounds and reps completed

(Target is 6 inches above reach)

Accessory Work

3 sets
- 6 Strict Pull Ups (weighted if possible)
- 12 Alternating Dumbbell Hammer Curls
- Max Bench Dips

Cool Down

2-3 sets
- Banded Lat Stretch :30 seconds each side
- Shoulder Stretch :30 seconds each side
- Standing Quad Stretch :30 seconds each side
- Pigeon Stretch :30 seconds each side
- Childs Pose 1:00