200803
Warm-up
Warm-up
400m run followed by…
3 rounds, not for time of:
4 burpees
8 air squats (squat therapy style)
8 stiff legged deadlifts, empty barbell
8 glute bridges (no weight or empty barbell)
6 good mornings
4 broad jumps
Metcon Rx/Scaled
Deadlift (3-3-2-2-1-1-1)
No Equipment Workout
Metcon
5 rounds for quality of:
Plank Hold, 30 secs
20 Glute Bridges
10 Broad Jumps
Plank Hold, 30 secs
20 Glute Bridges
10 Broad Jumps
Glute Bridges- 1-2 sec pause at the top
Cool Down
Warm-up
400m walk, then stretch.
Glute Stretch
Hold 1-2 mins per side.
Foam Roller (back, etc.)
Rest as needed between sets.
Super Fitness Robot load:
85% or higher of 1RM
More Likely load:
70% 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.