3 Rounds of:
30 KB Toe Taps
10 KB Taters
10 Push Ups
GET STRONG
Back Rack Lunges
In 14:00 Complete 5x10 (5/side)
GET FIT
Every 2:30 for 15:00
10 DB Front Rack Lunge Steps 50/35s
10 DB Thrusters 50/35s
10 Lateral Burpees over DBs
COMPETITORS EXTRA
For Time
400m Row
4 Pegboard Climbs (or Legless Rope Climbs)
300m/3, 200m/2, 100m/1
COACHES NOTE:
You can allow athletes to go fairly heavy as long as they stay in total control on each Lunge rep. No bouncing the knee and no inconsistency on the steps. During the workout you can assign the Lunge steps to be in place or walking. Also, if the amount of DBs/KBs is a problem just switch the class to a 95/65lb barbell, that will do the job too!
ATHLETES NOTE:
The Get Fit piece should be treated like interval work. Each round can be sub :90 if you move well and choose the proper weights. Try to come close to matching efforts across all 6 rounds.
BODYBUILDING WORKOUT
Shoulder & Biceps
2-Way Super-set of:
- Seated DB Shoulder Press (3 x 8-12)
- Barbell Curl (3 x 8-12 reps)
- Alternating DB Front Raise (3 x 8-12 reps per arm)
- Alternating Incline DB Biceps Curl (3 x 8-12 reps per arm)
- DB Lateral Raise (7 x 8-12 reps)
- Standing Biceps Cable Curl (7 x 8-12 reps)