Warmup your squatter (hamstrings, glutes, calves), also warm up the lower back in preparation for the squats and rowing.
Strength:
On the 3:00 x 3 Sets:
8 Front Squats
Start First Set at 60% & Build
Metcon:
3 Rounds
12/9 Calorie Row
12 Front Squats
Directly into…
3 Rounds
12/9 Calorie Row
12 Deadlifts
Barbell: (155/105)
Row | :60 or less
Front Squats | 1-2 sets
Deadlifts | Unbroken
Finisher:
2 sets
50’ Double DB death march
50’ Double DB walking lunge
BODYBUILDING WORKOUT
Routine 5b: Shoulder & Biceps & Abs
3-Way Super-set of:
- Seated DB Arnold Press (3 x 8-12)
- Strict Chin-ups (3 x 8-12 reps)
- Wheel of Pain (3 x 30 reps)
- Dumbbell Reverse Flys (3 x 8-12 reps per arm)
- Dumbbell Concentration Curls (3 x 8-12 reps per arm)
- Oblique Leg Raises (3 x 20 reps)
- Snatch-grip High Pulls (7 x 8-12 reps)
- Standing Biceps Cable Curl (7 x 8-12 reps)
- GHD Situps (4 x 20 reps)