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

10 Supermans

5 sets Cat Cow

10 Fire Hydrant L

10 R

5 sets Hi plank to down dog 

20 Squats

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

20 Squats

10 Burpees

5 Pull Ups* (modify to 10 Glute Bridge Pullover with 20-25lbs)


20 seconds each exercise/10 seconds rest

Flutter Kicks

Mountain Climbers

Repeat 4 Rounds

Part 5: Visit the mobility page in the client portal!


Thrive on,

Coach Jentry