20241107 Workout of the Day - METCON

Warm Up

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

2 sets
- 20 Jumping Jacks
- 20 Mountain Climbers
- 10 Good Mornings
- 10 Alternating Groiners

Movement Prep 1
- 10 Barbell Shrugs
- 8 Barbell High Pulls
- 6 Barbell Muscle Cleans
- 4 Barbell Strict Press
- 4 Barbell Push Press

Movement Prep 2
- 10 Barbell Good Mornings
- 10 Barbell Deadlifts
- 6 Close Grip High Pulls
- 4 Sumo Stance Deadlifts
- 4 Sumo Deadlift High Pulls

METCON

EMOM x 24 Minutes
1: 0:40 Max Reps Barbell Sumo Deadlift High Pull (96/65)
2: 0:40 Max Bodyweight Lunges
3: 0.40 Max Barbell Push Press
4: 1:00 Rest

Score is total number of reps accumulated.

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