3 Rounds of:
12 Wallballs
8 Lateral Squats (4/side)
6 Burpees
GET STRONG
Front Squat
In 14:00 Complete: 5-5-5-3-3-1
GET FIT
Every 3:00 for 15:00
200m Run
15 Toes to Rings (or TTB)
12 Front Squats 95/65
COMPETITORS EXTRA
AMRAP 10 of:
Climb the Ladder
5 Push Ups
25' HS Walk
10 Push Ups
25' HS Walk
15/25', 20/25', etc...
COACHES NOTE:
We are playing with Toe to Rings in the workout today. Those who don't quite have TTB yet might appreciate this variation as it can be a little easier to complete the ROM. However, if TTR doesn't work for your gym logistically you can have a mix of TTR and TTB athletes.
ATHLETES NOTE:
You should be able to leave yourself about :30 rest in each round. If it's less than that, you might want to knock back the rep scheme or modify the movements/ weight.
BODYBUILDING WORKOUT
Routine 6: 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)