20241114 Workout of the Day - METCON

Warm Up

2:00 on Rower (Increase intensity every :30 seconds)

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

Movement Prep 1
- 10 Banded Pull Aparts
- 10 Banded Pass Throughs
- 10 Banded Overhead Squats
- 10 Lunges
- 10 Banded Overhead Lunges

Movement Prep 2
- 5 Inch Worms
- 10 Calf Raises
- 8 Air Squats
- 6 Jumping Squats
- 6 Push Ups
- 4 Up Downs
- 4 Burpees

METCON

2 Rounds for Time:
75/55 Cal Row
30 Wall Balls (20/14)
30 Overhead Wall Ball Lunges
30 Burpees Over Ball

Score is Total Time

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