20240926 Workout of the Day - METCON

Warm Up

AMRAP 3
- 20 Jumping Jacks
- 15 Calf Raises
- 10/10 Leg Swings
- 5 Burpees

AMRAP 3
- 10 Wall Ball Squats
- 10 Wall Ball Push Press
- 10 Wall Ball Thruster
- 100 Meter Run

Movement Prep
1 set
- 10 Banded Pull Aparts
- 10 Banded Pass Throughs
- 10/10 Banded X-Walks

1 set
- 10 Dumbbell Deadlifts
- 10 Dumbbell Shrugs
- 10 Dumbbell Hang Power Cleans

METCON

10 Rounds For Time
15 Wall Balls (20/14)
10 Dumbbell Hang Power Cleans (50/35)
200 Meter Run with Wall Ball

Score is total time

Accessory Work

3 set
- 20 Glute Bridges
- 15 Leg Raises
- 10 Tuck Ups
- 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