Warmup the hip flexors and calves primarily. Also, getting the heart rate up for a few minutes, then let it come back down before starting this workout.
Metcon:
On the Minute x 20 [5 Rounds]:
Minute 1: Calorie Bike
Minute 2: Box Jumps, 30/24
Minute 3: 200m Run
Minute 4: Rest
*Set a realistic goal for each 1-minute movement and try to maintain that throughout all 5 rounds.
Finisher:
3 Sets
:30 Elbow plank
:30 Hollow hold
20 Hollow body rocks
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)