200829
Warm-up
Warm-up
3 rounds, not for time of:
8 burpees
8 air squats
8 stiff-legged deadlifts, empty barbell
8 glute bridges
6 good mornings, empty barbell
4 broad jumps
8 burpees
8 air squats
8 stiff-legged deadlifts, empty barbell
8 glute bridges
6 good mornings, empty barbell
4 broad jumps
Metcon Rx/Scaled
Deadlift (2-3-5-10-2-3-5-10)
No Equipment Workout
Metcon (Time)
5 rounds for time of:
40 Jumping Jacks
Handstand Hold, 20 secs
40 Jumping Jacks
Handstand Hold, 20 secs
Cool Down
Warm-up
Glute Stretch
Hold 1-2 mins per side.
Hold 1-2 mins per side.
Foam Roller (back, etc.)
Rest as needed between sets.
*Hold the 10 rep loading across all sets.
Super Fitness Robot load:
75% or higher of 1RM.
More Likely load:
50% or higher of 1RM.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.