TTB will tax your hip flexors. Dubs will tax your calves and shoulders. Pay special attention to these parts when warming up. Also, don't neglect to get that heart rate up for a couple minutes before we get started on this one.
Metcon:
5 Rounds x AMRAP 4:
15 TTB
30/24 Calorie Row
60 Double Unders
Max Calorie Row
*Rest 4 Minutes Between Rounds
Stimulus:
Toes to Bar | 1-2 Sets in :30 or less.
Calorie Row | 2:00 or less.
Double Unders | :45 or less.
Finisher:
3 Sets
5 Goblet complex of
1 Forward lunge right
1 forward lunge left
2 squat
1 Step back lunge right
1 Step back lunge left 2 squat
BODYBUILDING WORKOUT
Routine 4b: Back, Calves
2-Way Super-set of:
- T-bar Row (4 x 8-12 reps)
- Standing Calf Raise (4 x 15-20 reps)
- Lat Pull-down Narrow Grip (4 x 8-12 reps)
- Leg-press Calf Raise (7 x 15-20 reps, sets 1-4)
- Seated Row Wide Grip (7 x 8-12 reps)
- Leg-press Calf Raise (sets 5-7)