20241010 Workout of the Day - METCON

Warm Up

AMRAP 4
- 5 Air Squats
- 15 Jumping Jacks
- 25 Mountain Climbers
- 100 Meter Run

Movement Prep 1
2 sets
- 10 Banded X-Walks
- 10 Glute Bridges
- 8 Single Leg Glute Bridges

Movement Prep 2
2 sets
- 5 Barbell Muscle Clean
- 5/5 Barbell Elbow Rotations
- 5 Barbell Hang Power Clean
- 5 Barbell Power Clean

METCON

AMRAP 10 x 2

5 Barbell Power Cleans (95/65)
5 Barbell Push Press
100 Meter Kettlebell Suitcase Carry (Athletes Choice)
6 Kettlebell Clean
6 Kettlebell Push Press
100 Meter Kettlebell Suitcase Carry

Rest 1:00 Between AMRAPS

Accessory Work

2-3 Sets
- 20 Banded Face pulls
- 20 Banded Upright Row
- 20 Banded Bent over Row

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