20240912 Workout of the Day - METCON
Warm Up
2 Rounds
- 200 Meter Run
- 12 Box Step-Ups
- 10 Sit Ups
- 8 Burpees
Movement Prep
2 Sets
- Banded X-Walks 10/10
- Glute Bridge 10
- Calf Raise 10
- Jump Squats 5
METCON
For Time
21-15-9-15-21
- Kettlebell Swings (53lb/35lb)
- Box Jumps 24/20
Score is total time
Accessory Work
3 sets
20 Russian Twists
15 Weighted Good Mornings
10 Lunges
Cool Down
2-3 sets
1:00 Forward Fold
1:00 Hip Flexor Stretch (:30 seconds per side)
1:00 Kneeling Ankle Stretch (:30 seconds per side)
1:00 Foam Rolling