Prep yourself for squats, to include the shoulders because they're front squats. The V-ups will hit the hip flexors pretty hard, so don't forget to get those stretched.
Workout:
For Time:
1,000/900 Meter Row Buy-in
Into...
7 Rounds:
14 V ups
7 Front Squats (135/95)
Into...
1,000/900 Meter Row Buy-out
Target Time: 20 Minutes or less
Individual component goals:
- Row | 4:00 or less
- V-Ups | 1-2 quick sets
- Front Squats | Light to moderate. Unbroken
Skill & Power:
AMRAP 5 of:
Wall walks
…straight into
EMOM 5 of:
10 Box jumps overs
BODYBUILDING WORKOUT
Routine 2a: Legs
- Barbell Back Squat (4 x 8-12 reps)
- Leg Press (4 x 8-12 reps)
- Hack Squat or Leg Extensions (7 x 8-12 reps)
- Straight-leg Deadlifts (4 x 8-12 reps)