Warm up those shoulders for the strength portion. Several reps of presses with an empty bar is a good start. Then some DB lateral raises, or band work will get you ready. Work up to your working weight. Also, warm up the hip flexors and lower back for the workout portion. This one really hits the lower back hard.
Strength:
Every 3:00 x 3 Sets:
8 Strict Press
Start First Set at 60% & Build
Optional Super-set:
20 medball sit-ups after your 8 strict press
Workout (Lowes):
AMRAP 10:
4-8-12-16…etc. (keep adding 4 reps each round)
Kettlebell Goblet Reverse Lunges
Kettlebell Swings (53/35)
Box Jumps (24"/20")
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)