Lots of running so warm up the lower back, stretch the calves, whatever you need to sustain 2.5 miles of running. Stretch out the shoulders, biceps, and lats and you will be cycling through some pullups. This should also prep you for the devil-presses.
Metcon:
5 Rounds for time of:
800m Run
8 Strict Pull-ups
12 Alt. Single Arm Devil Press 50/35
Target Time: 40 Minutes or less
Guidelines:
Run | Around 4:00
Strict Pull-ups | :40 or less. 1-2 sets
SA Devil Press | 2:00 or less
Finisher:
5 Sets
10 DB crush grip curls
10 DB lateral raise
10 DB front raise
BODYBUILDING WORKOUT
Routine 6b: 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)