The initial biking and rowing will take care of priming the body to work, however, you should probably spend a few minutes getting the lower body and shoulders warmed up for the DB snatching.
Workout:
For Time [38 Minute or less Target Time]:
100/80 Bike Cal
2,000/1,800 Meter Row
100 Dumbbell Snatches (50/35)
*Work straight through, or work intervals as shown below
Performed As Intervals:
2 Minute Work
1 Minute Rest
- Bike | 25/20 cals per 2:00
- Row | 500m/450m per 2:00
- Snatch | Light to moderate. 20 per 2:00
Finisher:
3 Sets
6 Single DB OH box step ups right
6 single DB OH box step ups left
8 Single DB RDL each leg
BODYBUILDING WORKOUT
Routine 1b: Biceps, Triceps, Abs and Calves
3-Way Super-set of:
- Reverse-Grip Barbell Curl (3 x 8-12 reps)
- Close-grip Dumbbell Bench Press (3 x 8-12 reps)
- Toes-2-Bar (3 x 20-30 reps)
- Standing Bicep Curls (3 x 8-12 reps)
- Standing Single-arm Tricep Press (3 x 8-12 reps)
- Leg Press Calf Raise (3 x 8-12 reps)
- Slam-ball Crunches (3 x 20-30 reps)
- Standing Cable Biceps Curl w/Rope (7 x 8-12 reps)
- Cable Triceps Press-downs (7 x 8-12 reps)
- Standing Calf Raise (7 x 8-12 reps)