Warm up the shoulders, then work up to the working weight for the Strength portion. For the Metcon, get the core and shoulders warmed up for the KB swings. Spend a few minutes at elevated heart rate, then let it come back down prior to starting the Metcon.
Strength:
Max repetitions of Strict Press @ 85%
8.5 / 10 difficulty for you today
Goal-4-8 reps
*To technical failure
Metcon:
On the 1:30 x 10 Rounds:
30 Double Unders
10 Kettlebell Swings (70/53)
Max Calorie Bike
*Score: Total Bike Calories
Time domains:
Double Unders | :30 or less.
KB Swing | Unbroken. :30 or less.
Calorie Bike | :30 or more of work each round.
Finisher:
3 Sets
6 DB filly press right
6 DB filly press left
Filly Press = 1 heavier DB in rack while you press a lighter DB with other arm
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)