Nothing heavy going on today, so just a good general warmup and stretch should get you ready. Get your body warm and you heart rate up for a few minutes, then take a few minutes to bring your heart rate down and 3-2-1 Go!
Workout (Minesweeper):
On the Minute x 20 [5 Rounds]:
Minute 1, 5, 9, 13, 17: Row Calories
Minute 2, 6, 10, 14, 18: Double Unders
Minute 3, 7, 11, 15, 19: AbMat Sit-ups
Minute 4, 8, 12, 16, 20: Rest
Finisher:
Hang Snatch-grip high pulls (trap work)
4 sets of 10 reps (95# / 65#)
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)