20240924 Workout of the Day - METCON

Written By Robert Mejia

Warm Up

AMRAP 4
- 10/12 Calories on Bike
- 10 Banded Pull Aparts
- 10 Banded Pass Throughs
- 10 Scap Pull Ups

AMRAP 4
- 10 Lunges
- 8 Air Squats
- 6 Burpees
- 4 Broad Jumps

METCON

AMRAP 16
8 Burpees
10 Pull Ups
12 Box Jumps
12/14 Calories on Bike

Score is total rounds and reps completed.

Accessory Work

2-3 sets
20 Crunches
15 V-Ups
10 Sit Ups
1:00 Plank

Cool Down

2-3 sets
- Banded Lat Stretch :30 seconds each side
- Standing Chest Stretch Against Wall :30 seconds each side
- Standing Quad Stretch :30 seconds each side
- Pigeon Stretch :30 seconds each side

Robert Mejia https://ghostmakerathletics.com
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20240923 Workout of the Day - Strength - Back Squat