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

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20240913 Workout of the Day - Strength - Deadlift

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20240911 Workout of the Day - Strength - Strict Press