AMRAP 4 of:
8 Burpees to a Plate
8 Plate Ground to Overhead
GET FIT
6 Rounds of:
3:00 on / 1:00 off 500/450m Row
Max Burpees in remaining time
(WELLNESS WOD)
4-6 Rounds of:
3:00 on / 1:00 off 500/450m Row
Max Burpees in remaining time
GET STRONG
Bench Press
Every 2:30 for 10:00 10 Reps
Build across sets
COMPETITORS EXTRA
AMRAP 8 of:
30 Double-unders
4 Deadlift 315/215
2 Rope Climbs
COACHES NOTE:
The flow of the workout should be about (+/-) 2:00 on the Row and 1:00 on Burpees. If you have athletes that are closer to the 2:30+ on their Row time, help them modify their distance accordingly.
ATHLETES NOTE:
Your chest and arms will be quite warm, pumped, and possibly fatigued from the Burpees. Keep that in mind when it comes to choosing weights for the Bench. These sets are for quality, so try to avoid failure.
BODYBUILDING WORKOUT
Routine 2b: Legs
- Barbell Front Squat (4 x 8-12 reps)
- Weighted Lunges (4 x 8-12 reps)
- Hack Squat or Leg Extensions (4 x 8-12 reps)
- Leg Curls (7 x 8-12 reps)