Put in a few minutes on a bike or rower and get the heart rate up a bit. Nothing in this workout that should require a lot of targeted warmup. There's a minute of built-in rest every round so SEND IT!
Metcon:
On the Minute x 20 [5 Rounds]:
Minute 1: C2 Bike Calories
Minute 2: Box Jumps (24"/20")
Minute 3: Air Squats
Minute 4: Rest
Finisher:
5 Rounds of:
Max rep pushups
*rest as needed between rounds.
BODYBUILDING WORKOUT
Routine 2a: Legs
- Barbell Back Squat (4 x 8-12 reps)
- Leg Press (4 x 8-12 reps)
- Hack Squat or Leg Extensions (7 x 8-12 reps)
- Straight-leg Deadlifts (4 x 8-12 reps)