20241017 Workout of the Day - METCON

Warm Up

2:00 Row (Every 30 seconds increase intensity)

3 sets
- 10 Calf Raises
- 10 Alternating Lunges
- 10 Lateral Lunges
- 8 Push Up to Pike
- 6 Inch Worms
- :30 of Jump Rope Work (progress to DU)

Movement Prep 1
- 10 Dumbbell Curl to Press
- 8 Dumbbell Deadlift
- 6 Up Down
- 4 Burpee

METCON

6 Rounds for Time
10 Alternating Dumbbell Hang Snatch (50/35)
10 Burpee Over Dumbbell
30 Double Unders

Score is total time

Accessory Work

2-3 sets
- 20 Weighted Glute Bridges
- 10 Kettlebell Sumo Deadlifts
- 5 Kettlebell High Pull

Cool Down

2-3 sets
- Couch Stretch :30 seconds per side
- Standing Forward Fold 1:00
- Standing Quad Stretch :30 seconds per side
- Standing Calf Stretch :20 seconds per side
- Foam Rolling Hamstrings 1:00