20241119 Workout of the Day - METCON

Warm Up

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

2 Sets
- 25 Jumping Jacks
- 20 Mountain Climbers
- 10 Shoulder Taps
- 8 Push Ups to Pike
- 6 Alternating Groiners
- 20 SU (On Set 2 - DU)

2 sets
- 10 Banded Good Mornings
- 10 Banded X-Walks
- 10 Box Step Ups
- 10 Up Downs

Movement Prep 1
- 10 Glute Bridges
- 5 Inch Worms
- 6 Kettlebell Deadlifts
- 6 Kettlebell Shrugs
- 4 Kettlebell High Pulls
- 4 Kettlebell Swings

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

METCON

AMRAP 10
20 DU/ 20 SU
10 Kettlebell Swings (53/35)
8 Burpee Over Kettlebell
4 Pull Ups

Score is total rounds and reps completed

Accessory Work

2-3 Sets
- 20 Dumbbell Arnold Presses
- 15 Dumbbell Hammer Curls
- 10 Dumbbell Overhead Triceps Extension

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