Stretch the calves in preparation for the dubs and warm up the lower back and shoulders for the DB snatches.
Metcon:
5 Rounds
40 Double Unders
8 Double Dumbbell Snatches (2x35/25)
*only one head of each DB must touch the ground
Finisher:
5 Rounds of:
10 GHD Situps
10 GHD Back Extensions
BODYBUILDING WORKOUT
Routine 3a: Chest, Triceps & Abs
3-Way Super-set of:
- DB Flat Bench Press (3 x 8-12 reps)
- Seated Tricep Press (3 x 8-12 reps)
- GHD Situps (3 x 20-30 reps)
- DB Incline Bench Press (3 x 8-12 reps)
- Close-grip Bench Press w/Dumbbell (3 x 8-12 reps)
- Cable Rope Crunches (3 x 20-30 reps)
- Cable Cross-over (7 x 8-12 reps)
- Cable OH Triceps Extension (7 x 8-12 reps)
- Oblique Hanging Leg Raises (3 x 10-15 reps per side)