For today's warmup, focus on getting the heart rate up. Also, stretch the calves and hip flexors.
Workout:
4 Rounds For Time:
25-20-15-10 Burpees Over Rower
500/450 Meter Row
75 Double Unders (or 150 singles)
*Target Time: 22 Minutes or less
- Burpees | 2:00 / 1:30 / 1:00 / :45 respectively
- Row | 2:00 or less
- Double Unders | 1:30 or less
Finisher:
3 Sets
10 Chin ups
30 Banded tricep pull downs
Max unbroken push ups
Rest 2:00
BODYBUILDING WORKOUT
Routine 3a: Chest, Triceps & Abs
3-Way Super-set of:
- DB Flat Bench Press (3 x 8-12 reps)
- Seated Tricep Press (3 x 8-12 reps)
- GHD Situps (3 x 20-30 reps)
- DB Incline Bench Press (3 x 8-12 reps)
- Close-grip Bench Press w/Dumbbell (3 x 8-12 reps)
- Cable Rope Crunches (3 x 20-30 reps)
- Cable Cross-over (7 x 8-12 reps)
- Cable OH Triceps Extension (7 x 8-12 reps)
- Oblique Hanging Leg Raises (3 x 10-15 reps per side)