2 Rounds of:
15 Calorie Row
15 Supermans
15 KB Sumo Deadlift
Get Fit
2 Rounds of:
800m Run
50 Overhead Plate Lunge Steps 45/25
50 KB Swings 53/35
20 Min Cap
(Wellness WOD)
2 Rounds of:
400m Run
50 Lunge Steps
50 KB Swings (any weight)
Quality Time
4 Rounds of:
:30 Tall Plank Hold
:30 Active Squat Hold
1:00 Rest
Competitors Extra
Z-Press
In 12:00 Complete 10-10-10-10
ATHLETES NOTE:
During your Lunges, try to keep your arms FULLY locked out with the plate overhead. You can adjust where you put your hands on the plate or go with a lower weight, but it's a helpful movement to open up tight shoulders and lats. It will also help you make sure you get your KB fully overhead with the bottom straight up.
BODYBUILDING WORKOUT
Routine 4a: Back, Calves
2-Way Super-set of:
- Bent-over Barbell Row (4 x 8-12 reps)
- Standing Calf Raise (4 x 15-20 reps)
2-Way Super-set of:
- Lat Pull-down Wide Grip (4 x 8-12 reps)
- Leg-press Calf Raise (7 x 15-20 reps, sets 1-4)
2-Way Super-set of:
- Seated Row Narrow Grip (7 x 8-12 reps)
- Leg-press Calf Raise (sets 5-7)