Nothing particularly heavy in this one. Just a good general warmup and stretch will get you ready. Prepare for some running, whatever that entails for you.
Workout (Juggling Act):
For Time:
40 Burpees
60 AbMat Sit-ups
800 Meter Run
60 AbMat Sit-ups
800 Meter Run
60 AbMat Sit-ups
40 Burpees
Target Time: 28 Minutes or less
Finisher:
3 sets
10 Incline DB bench press
12 Strict ring dips
BODYBUILDING WORKOUT
Routine 4a: Back, Calves
2-Way Super-set of:
- Bent-over Barbell Row (4 x 8-12 reps)
- Standing Calf Raise (4 x 15-20 reps)
- Lat Pull-down Wide Grip (4 x 8-12 reps)
- Leg-press Calf Raise (7 x 15-20 reps, sets 1-4)
- Seated Row Narrow Grip (7 x 8-12 reps)
- Leg-press Calf Raise (sets 5-7)