20241003 Workout of the Day - METCON

Warm Up

AMRAP 4
- 10/8 Calories on Bike
- 20 Jumping Jacks
- 20 Mountain Climbers

Movement Prep 1
2 sets
- 12 Glute Bridges
- 10 Fire Hydrants
- 8 Glute Kickbacks

Movement Prep 2
1 set
- 10 Slam Ball Deadlifts
- 8 Slam Ball Shrugs
- 6 Slam Ball Presses
- 4 Slam Balls

Movement Prep 3
1 set
- 5 Barbell Muscle Clean
- 5/5 Barbell Elbow Rotations
- 5 Barbell Hang Power Clean
- 5 Barbell Power Clean
- 5 Barbell Front Squat
- 5 Barbell Thrusters

METCON

3x5:00
25 Slamball Squats
15 Barbell Deadlifts (115/75)
5 Barbell Thrusters

Max Calories on Bike in Remaining Time

1:00 Rest between Intervals

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