Warm up the legs, knees, and lower back for the strength portion. This, combined with the squatting should have you prepped for the single-leg squats in the workout. You should also get the shoulders warm in preparation for the pull-ups and DB snatches. Get the heart rate up for a few minutes to get the CNS prepped for the cardio output.
Strength:
On the 3:00 x 3 Sets:
8 Back Squats
Start First Set at 60% & Build
Optional Superset:
8 DB goblet curtsey squats
12 Stagger stance DB RDLs each leg
Workout:
3 Rounds:
16 Alternating Single-Leg Squats
8 Chest-to-bar Pull-ups
16 Alternating Dumbbell Snatch (50/35)
- Rest 3:00 -
3 Rounds:
12 Alternating Single-Leg Squats
6 Chest-to-bar Pull-ups
12 Alternating Dumbbell Snatch (50/35)
Modifications:
32 air squats for single leg squats
12 jumping pull-ups or ring rows for C2B
dumbbell snatch: choose weight- moderate
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)