A good general warmup that hits the calves, core, and shoulders should prepare you for this workout. Make sure to get the heart rate up for a few minutes, then give it time to come back down before starting the metcon.
Metcon:
8 Rounds For Time:
400 Meter Run
25 AbMat Sit-ups
2 Rope Climbs (15')
*Rest 1 Minute Between Rounds
*Time Cap: 40 Minutes
Time Domains:
Run | Around 2:00
AbMat Sit-ups | :60 or less
Rope Climbs | :60 or less.
Finisher:
3 Sets
10 DB crush grip bench press
8 DB bent row each arm
BODYBUILDING WORKOUT
Routine 5a: Shoulder & Biceps & Abs
3-Way Super-set of:
- Seated DB Shoulder Press (3 x 8-12)
- Barbell Curl (3 x 8-12 reps)
- Wheel of Pain (3 x 20-30 reps)
- Alternating DB Front Raise (3 x 8-12 reps per arm)
- Alternating Incline DB Biceps Curl (3 x 8-12 reps per arm)
- Reverse Crunches (3 x 20 reps)
- DB Lateral Raise (7 x 8-12 reps)
- Standing Biceps Cable Curl (7 x 8-12 reps)
- Russian Twist w/Plate (3 x 20 reps)