20241112 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
- 10 Box Step Ups
- 10 Up Downs

Movement Prep 1
- 10 Good Mornings
- 5 Inch Worms
- 6 Alternating Dumbbell Deadlift
- 6 Alternating Dumbbell Strict Press
- 6 Alternating Dumbbell Shrugs
- 6 Alternating Dumbbell Hang Snatch

Movement Prep 2
- :20 Second Bar Hang
- 10 Scap Pull Ups
- 8 Kip Swigs
- 6 Kipping Pull Ups

METCON

AMRAP 12
15/12 Cal Bike
10 Alternating Dumbbell Hang Snatch (50/35)
8 Burpee Box Jumps (24/20)
6 Pull Ups

Score is total rounds and reps completed

Accessory Work

2-3 Sets
- 20 Plank Shoulder Taps
- 15 Pike Push Ups
- 1:00 Plank

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

Foam Roll
- 1:00 Upper Back
- 1:00 Lats (:30 Seconds per Side)
- 1:00 Glutes (:30 Seconds per Side)
- 1:00 Quads