This workout requires you to warmup everything for squatting, but also requires significant shoulder warmup because they are overhead squats. Then, you also have wall-balls. For the burpees, make sure the core and hip flexors are properly warmed up.
Strength:
On the 3:00 x 3 Sets:
8 Overhead Squats
Start First Set at 60% & Build
Metcon (Over the Rainbow):
3 RFT:
14 OHS, 115/85
14 Lateral Bar Burpees
Into
3 RFT
14 Wall Balls, 20/14
14 Lateral Bar Burpees
*Target Time: 15 Minutes or less
Stimulus:
Overhead Squats | Light. Unbroken.
Lateral Barbell Burpees | Around :60.
Wallballs | :60 or less.
Finisher:
4 Sets
12 Crush grip curls
6 Tall kneeling DB shoulder press each side
BODYBUILDING WORKOUT
Routine 4a: Back, Calves
2-Way Super-set of:
- Bent-over Barbell Row (4 x 8-12 reps)
- Standing Calf Raise (4 x 15-20 reps)
- Lat Pull-down Wide Grip (4 x 8-12 reps)
- Leg-press Calf Raise (7 x 15-20 reps, sets 1-4)
- Seated Row Narrow Grip (7 x 8-12 reps)
- Leg-press Calf Raise (sets 5-7)