20241022 Workout of the Day - METCON

Warm Up

2:00 Cardio Machine of Choice (Keep Intensity - Easy to Moderate)

2-3 sets
- 25 Jumping Jacks
- 20 Mountain Climbers
- 10 Shoulder Taps
- 8 Push Ups to Pike
- 6 Alternating Groiners

2 sets
- 10 Banded Good Mornings
- 10 Banded X-Walks
- 20 Glute Bridges
- 20 Single Leg Glute Bridges (10 Each Leg)

Movement Prep
- 10 Kettlebell Deadlifts
- 8 Kettlebell Shrugs
- 6 Kettlebell Swings

METCON

EMOM12
Minute 1: 20 Kettlebell Swings (35/26)
Minute 2: 15 Goblet Lunges
Minute 3: 10 Burpees

Accessory Work

3 sets
- 15 Hollow Rocks
- 20 Russian Twists
- :30 Second Hollow Hold

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