20241128 Workout of the Day - METCON

Happy Thanksgiving!

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 Lunges
- 100 Meter Run

Movement Prep 1
- 10 Banded Pull Aparts
- 10 Banded Pass Throughs
- 10 Banded Rows
- 8 Push Up to Pike
- 6 Burpees
- 100 Meter Run

Movement Prep 2
- 10 Calf Raises
- 8 Air Squats
- 6 Jump Squats
- 4 Step Ups
- 4 Box Jumps
- 100 Meter Run

METCON

For Time:
400 Meter Run
20 Box Step Ups (24/20)
20 Push Ups
200 Meter Run
25 Box Jumps
25 Up Downs
100 Meter Run
30 Burpee Box Jump Overs
30 Burpee to Target (6 Inches Above Reach)

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