Probably the biggest consideration for warming up will be the lower back, due to the high volume of KB swings. However, don't neglect the shoulders and the calves and hip flexors due to the combination of the KBs and the box jumps.
Metcon:
5 Rounds For Time:
30/24 Calorie Bike Erg
30 Russian Kettlebell Swings (53/35)
10-20-30-40-50 Box Jumps (24"/20")
Finisher:
3 Sets
8 Goblet bulgarian split squats each leg
10 Double DB alternating box step ups
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)