Warmup with some light running to get the legs and lungs warmed up. Do some light squatting and some overhead pressing to get the hips, knees and shoulders ready for Thrusters. Work some shoulder rotation to prep for the muscle-ups.
Metcon:
5 Rounds for time:
400m Run
12 Thrusters @weight(75/55)
12 Bar-facing Burpees
6 Bar Muscle-ups
Modify:
6 chest to bar, 12 pull-ups, 12 jumping pull-ups or 12 ring rows
Time domain:
No more than 6 minutes each round to make time cap of 30 minutes.
Finisher:
2 Sets
8 Bulgarian split squats each leg
8 Single leg double DB deadlift each leg
BODYBUILDING WORKOUT
Routine 3a: Chest, Triceps & Abs
3-Way Super-set of:
- DB Flat Bench Press (3 x 8-12 reps)
- Seated Tricep Press (3 x 8-12 reps)
- GHD Situps (3 x 20-30 reps)
- DB Incline Bench Press (3 x 8-12 reps)
- Close-grip Bench Press w/Dumbbell (3 x 8-12 reps)
- Cable Rope Crunches (3 x 20-30 reps)
- Cable Cross-over (7 x 8-12 reps)
- Cable OH Triceps Extension (7 x 8-12 reps)
- Oblique Hanging Leg Raises (3 x 10-15 reps per side)