Put in a little rowing just to warm up those muscle groups and get your heart pumping. Warm up the calves for the rope jumping, then stretch them. Do whatever stretching you need to prepare for the shuttle runs.
Workout:
4 Rounds For Time of:
500m Row
100 Double-unders
20 Alternating Pistols
20 Shuttle Runs (25ft Down & Back = 1 Rep) Rest 3:00 Between Rounds
Target Time: 35 Minutes or less
Modify Options:
rope: singles or 1 minute on the bike
pistols: 40 air squats
Strength:
10-8-6-4-2
Strict pull ups
DB floor press
BODYBUILDING WORKOUT
Routine 3b: Chest, Triceps & Abs
3-Way Super-set of:
- Barbell Flat Bench Press (4 x 8-12 reps)
- Bent over Tricep Extensions (4 x 8-12 reps)
- Ab-mat Situps (4 x 30 reps)
- Barbell Incline Bench Press (4 x 8-12 reps)
- Close-grip Barbell Bench Press (4 x 8-12 reps)
- Cable Wood-choppers (4 x 10-15 reps per side)
- Flat Bench Dumbbell Pec Flys (7 x 8-12 reps)
- Cable Tricep Press-downs (7 x 8-12 reps)
- Reverse Crunches (3 x 20-30 reps)