20241024 Workout of the Day - METCON

Warm Up

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

2 sets
- 20 Overhead Clamps
- 20 Leg Swings (10 Forward & Reverse/ 10 Lateral)
- 10 Alternating Groiner with Thoracic Rotation
- 10 Push Up to Pike
- 10 Bodyweight Good Morning - Staggered Stance
- 10 Air Squats
- 100 Meter Run

Movement Prep
1 set
- :30 Second Bar Hang
- 10 Scap Pull Ups
- 8 Kip Swings
- 6 Kipping Pull Ups
- 4 Strict or Assisted Pull Ups

METCON

AMRAP 12
200 Meter Run
10 Double Dumbbell Renegade Row
8 Pull Ups
6 Dumbbell Squats

Score is total rounds and reps completed

Accessory Work

2-3 sets
- 20 Banded Face Pulls
- 20 Banded Upright Rows
- 20 Push Ups

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