3 Rounds
100m Run
10 Lateral Squats
5 Burpees
GET FIT
"Race to 250 Step Ups"
w/ a partner
Alternate 4:00 Rounds until completion 400m Run
Max Medball Step Ups 24/20" 20/14#
32 Min Cap
COMPETITORS EXTRA
6-5-4-3-2-1 Devil's Press 50/35s
Ring Muscle Ups
COACHES NOTE:
There's a chance the first partner gets an extra round when completing the 250 reps. It's up to you if you want to send the second partner out for some bonus work to even thing up :)
ATHLETES NOTE:
You can hold the medball anyway you want for the step ups. On your back, shoulder, or hug all work just fine. Switch it up if you get tired.
BODYBUILDING WORKOUT
Routine 3: Chest, Triceps & Abs3-Way Super-set of:
- DB Flat Bench Press (3 x 8-12 reps)
- Seated Tricep Press (3 x 8-12 reps)
- GHD or Ab-mat Situps (3 x 30 reps)
- DB Incline Bench Press (3 x 8-12 reps)
- Close-grip Bench Press (3 x 8-12 reps)
- Cable Rope Crunches (3 x 30 reps)
- Cable Cross-over (7 x 8-12 reps)
- Hanging Knee Raises (4 x 8-12)