Warm up for some running, so get your heart rate up. Warm up the shoulders as you see fit for a high volume of pull-ups. Get your core warm for the burpees. This workout is just going to be a grind that includes a total of 2000m of running.
Workout (Bradley):
10 Rounds for time of:
100m run
10 Pull-ups
100m run
10 Burpees
Rest 30 seconds b/t rounds
Finisher:
60 Strict dips Use rings or straight bars.
Add band assistance as needed or modify to box dips
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)