Get warmed up for front squats, running, and jumping rope. Stretch the calves, get the shoulders warmed up, and get your heart pumping a bit.
Workout:
3 Rounds For Time:
30-20-10 Front Squats
600 Meter Run
90 Double Unders
Round 1 | (95/65)
Round 2 | (135/95)
Round 3 | (185/125)
Time Cap: 30 Minutes
- Front Squats | 1-2 sets
- Run | 3:30 or less
- Double Unders | 2:30 or less
Strength:
15 Wall walks
100 Abmat sit ups
BODYBUILDING WORKOUT
Routine 5b: Shoulder & Biceps & Abs
3-Way Super-set of:
- Seated DB Arnold Press (3 x 8-12)
- Strict Chin-ups (3 x 8-12 reps)
- Wheel of Pain (3 x 30 reps)
- Dumbbell Reverse Flys (3 x 8-12 reps per arm)
- Dumbbell Concentration Curls (3 x 8-12 reps per arm)
- Oblique Leg Raises (3 x 20 reps)
- Snatch-grip High Pulls (7 x 8-12 reps)
- Standing Biceps Cable Curl (7 x 8-12 reps)
- GHD Situps (4 x 20 reps)