20241121 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 Rows
- 8 Push Up to Pike
- 6 Burpees

METCON

AMRAP 6 x 2
5 Pull Ups
10 Dumbbell Walking Lunges (50/35)
15 Push Ups
20/16 Cal Row

Rest 2 Minutes Between Rounds - Pick Up Where You Left Off

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