2 Rounds of:
:20 Medball Squat Hold
10 Medball Squats
:20 Medball Lunges
15 Hollow Rocks
GET STRONG
Back Squat EMOM 10
2 Reps
GET FIT "Kelly"
5 Rounds 400m Run
30 Box Jumps 24/20"
30 Wallballs 20/14
25 Min Cap
COMPETITORS EXTRA
2 Rounds
50 DB Box Step Overs 50/35s 24/20" 25 Strict HSPU w/ 1" deficit
10 Min Cap
COACHES NOTE:
Use the Back Squats as a continuation of the warm up/ primer. Nobody has to go super heavy today, treat them more like speed work to wake those legs up for Kelly. Class tight will be tight today, so consider getting out the equipment for Kelly and using that as part of the Warm Up. Then athletes can jump right in after the Back Squats.
ATHLETES NOTE:
Kelly has a tight time cap today for class purposes. Normally we would tell you to scale way back to make sure you make it, but today is a Benchmark. Push a little harder and see what you can do at the RX level - IF those weights and movements are safe and appropriate for you. If you get capped, no worries.
BODYBUILDING WORKOUT
Routine 5: Shoulder & Biceps & Abs
2-Way Super-set of:
- Seated DB Shoulder Press (3 x 8-12)
- Barbell Curl (3 x 8-12 reps)
- Wheel of Pain (3 x 30 reps)
- Alternating DB Front Raise (3 x 8-12 reps per arm)
- Alternating Incline DB Biceps Curl (3 x 8-12 reps per arm)
- Reverse Crunches (3 x 20 reps)
- DB Lateral Raise (7 x 8-12 reps)
- Standing Biceps Cable Curl (7 x 8-12 reps)
- Russian Twist w/Plate (3 x 20 reps)