20241008 Workout of the Day - METCON

Warm Up

2 Rounds
- 10/12 Calories on Bike
- 10 Banded Pull Aparts
- 10 Banded Pass Throughs
- 10 Banded Good Mornings
- 100 Meter Run

Movement Prep 1
1 Round
- 10 Scap Pull Ups
- 8 Kip Swings
- 6 Strict Knee Raises
- 4 Kipping Knees-to-Chest
- 2 Toes-to-Bar

Movement Prep 2
1 Round
- 5 Dumbbell Shrugs
- 5 Dumbbell Upright Row
- 5 Dumbbell Biceps Curl

METCON

For Time:

800 Meter Run
10 Box Jumps (24/20 in)
6 Toes-to-Bar
4 Dumbbell Power Cleans (50/35)
600 Meter Run
12 Box Jumps
8 Toes-to-Bar
6 Dumbbell Power Cleans
400 Meter Run
14 Box Jumps
10 Toes-to-Bar
8 Dumbbell Power Cleans

Cool Down

2-3 sets
- Banded Lat Stretch :30 seconds each side
- Shoulder Stretch :30 seconds each side
- Standing Quad Stretch :30 seconds each side
- Pigeon Stretch :30 seconds each side
- Childs Pose 1:00