20240919 Workout of the Day - METCON

Warm Up

3 Rounds
- 100 Meter Run
- 10 Box Step Ups
- 5 Inch Worms

Movement Prep
2 sets
- Banded Good Mornings 10
- Banded X-Walks 10/10
- Standing Calf Raise 20

1 set
- Bodyweight Lunge 10/10
- Air Squat 10
- Air Squat into Calf Raise 10
- Jump Squat 10

METCON

5 Rounds For Time
12 Alternating Dumbbell Hang Snatches (50/35)
15 Box Jumps
200 Meter Run

Accessory Work

2-3 sets
10 Weighted Back Extensions/ Good Mornings
1:00 Plank

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