Get the shoulders and chest warmed up for the benching and ring dips. Also, get the hip flexors and calves warm for the box jumping.
Strength(Bench Press):
On the 3:00 x 3 Sets:
2 Bench Press
7 minutes to build to First Working Set at 82%
Workout:
AMRAP 12:
20 Box Jumps (24"/20")
15 Handstand push-ups
10 Ring Dips
Modifications:
HSPU= from box, negatives, kipping push press from knees
Dips: banded ring dips or box dips
Finisher:
3 Sets
20 DB crush grip floor press
8 Single arm DB bent over row each arm
BODYBUILDING WORKOUT
Routine 6a: Legs & Hip Flexors
- Leg Extensions (7 x 8-12)
- Weighted Bridges (shoulders on bench) (4 x 8-12)
- Leg Curls (4 x 8-12)
- Banded Sprint Drive (4 x 8-12 per leg)
- Leg-Press Calf Raises (4 x 15)