Squat, plank and mountain climb your way into a spectacular Wednesday with this humdinger of a DIY. Today’s MetCon Endurance is sure to energize, build strength and get you fired up.
If you can, grab a friend and take this DIY party outside. Surrounding ourselves with nature not only helps us to breathe better and think more clearly, it also encourages positive mental health. So get outside, take it all in and have fun while you’re at it!
Met Con Endurance
Equipment: Weights + Mat + Jumprope
Optional: Pull up Bar & band*
Part 1: Dynamic Warm Up
5 Minutes Choose one: Jog/Row/Bike/Jumprope
Part 2: Activate Functional Patterns
Optional: band on thighs*
15 Glute Bridge
5 sets Cat Cow
10 Fire Hydrant L
5 sets Hi plank to down dog
Remove optional: band on thighs*
Side shuffle R/10YL – Carioca 10YR/10L – Butt Kickers 10Y – Hi Knees 10Y – Bound 10Y – Jog 200M
Part 3: Metcon: Perfom 5 Rounds
5 Pull Ups* (modify to 10 Glute Bridge Pullover with 20-25lbs)
Part 4: CORE HIIT
20 seconds each exercise/10 seconds rest
Repeat 4 Rounds
Part 5: Visit the mobility page in the client portal!