The initial run is going to take care getting your heart rate up and mostly getting you warm. However, before you get started, you should definitely get a few deadlift reps in, warming up to the workout weight. Also, get those calves stretched in preparation for all the running.
Workout:
For Time:
1 Mile Run
Into...
4 Rounds:
8 Deadlifts (275/185)
40 Sit-ups
Into...
1 Mile Run
Target Time: 30 Minutes or less
Goals: Modify accordingly
- Deadlift | Moderate to heavy. :60 per set.
- Sit-ups | 1:30 or less
- Runs | 9:00 cap each
Finisher:
6 Rounds
:20 Max effort row sprint
50’ Double DB front rack lunge
BODYBUILDING WORKOUT
Routine 5a: Shoulder & Biceps & Abs
3-Way Super-set of:
- Seated DB Shoulder Press (3 x 8-12)
- Barbell Curl (3 x 8-12 reps)
- Wheel of Pain (3 x 20-30 reps)
- Alternating DB Front Raise (3 x 8-12 reps per arm)
- Alternating Incline DB Biceps Curl (3 x 8-12 reps per arm)
- Reverse Crunches (3 x 20 reps)
- DB Lateral Raise (7 x 8-12 reps)
- Standing Biceps Cable Curl (7 x 8-12 reps)
- Russian Twist w/Plate (3 x 20 reps)