20241031 Workout of the Day - Halloween METCON

Happy Halloween! Have fun and be safe!

Warm Up

2:00 on Cardio Machine of Choice (Increase intensity every :30)

2 sets
- 20 Jumping Jacks
- 20 Mountain Climbers
- 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

Movement Prep 1
- 10 Body Weight Lunges
- 10 Calf Raises
- 10 Jump Squats
- 5 Box Jumps

Movement Prep 2
- 10 Push Ups
- 8 Dumbbell Deadlifts
- 6 Burpees
- 4 Strict Press
- 2 Devil Presses

METCON

5 Rounds For Time
13 Devil Presses (50/35) (Dumbbell Devils Press)
15 Ghost Jumps (24/20) (Box Jumps)
18 Zombie Walking Lunges (Dumbbell Lunges)
21 Pumpkin Russian Twist (Dumbbell)

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