A good shoulder warmup should adequately prepare for the hi-volume wall-balls and strict pullups. This warmup, in conjunction with the strength portion, should have you ready to go for the metcon.
Metcon:
5 x AMRAP 3
21 Wall Balls (30/20)
21/15 Cal Row
Max Strict Pull ups
*No Rest Between AMRAPS
*Score is total Strict Pull ups
Stimulus:
Wallballs | :60 or less. 2 sets or less.
Calorie Row | Around :60.
Strict Pull-ups | Aim for at least :30.
Strength:
In a 10:00 Window
Max Strict Press @ 80%
8/10 difficulty for you
Goal: 6-12 reps.
Max set to technical failure.
Reps END when points of performance fall away or barbell speed isn't there.
Finisher:
30-20-10
Unbroken barbell curls
Unbroken barbell bent row
Unbroken barbell supinated strict press
BODYBUILDING WORKOUT
Routine 1a: Biceps, Triceps, Abs and Calves
3-Way Super-set of:
- Barbell Curl (3 x 8-12 reps)
- Close-grip Barbell Bench Press (3 x 8-12 reps)
- Hanging Leg Raises (3 x 20-30 reps)
- Hammer Curl (3 x 8-12 reps)
- Seated Tricep Press (3 x 8-12 reps)
- Leg Press Calf Raise (3 x 8-12 reps)
- Slam-ball Crunches (3 x 20-30 reps)
- Standing Cable Biceps Curl w/short Bar (7 x 8-12 reps)
- Cable Overhead Triceps Extension (7 x 8-12 reps)
- Standing Calf Raise (7 x 8-12 reps)