20241029 Workout of the Day - METCON

Warm Up

General Warm up - 2:00 on Cardio Machine of Choice (Every :20 seconds increase intensity)

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
1 Set
- 10 Dumbbell Deadlifts
- 8 Dumbbell High Pulls
- 6 Dumbbell Press
- 4 Dumbbell Snatches

METCON

4 Rounds For Time
12 Alternating Dumbbell Snatches (50/35)
10 Box Jumps (24/20)
8 Burpee Over Dumbbell
200 Meter Run

Accessory Work

2-3 Sets
- 20 Dumbbell Hammer Curls
- 15 Dumbbell Overhead Triceps Extensions
- 10 Dumbbell Lateral Raises

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