Warm up the shoulders and lower back. Get your heart rate up for a couple minutes in preparation for the cardio load from burpees.
Metcon:
EMOM 28 ( 7 rounds)
Complete 8-12 Reps of each or as many as possible
Min 1 | Kneeling DB shoulder press right-arm
Min 2 | Kneeling DB shoulder press left-arm
Min 3 | Alternating DB hang clean
Min 4 | Burpees
Each minute should include 30 seconds of rest/transition time. So basically AMRAP-30 / Rest-30 each minute.
*Use 1 DB load for the press and a heavier load for the clean
Finisher:
5 rounds of:
20 V-ups or Ab-mat sit-ups
BODYBUILDING WORKOUT
Routine 2b: Legs
- Barbell Front Squat (4 x 8-12 reps)
- Weighted Lunges (4 x 8-12 reps)
- Hack Squat or Leg Extensions (4 x 8-12 reps)
- Leg Curls (7 x 8-12 reps)