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)
Use the heaviest weight you can for each set.
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.

No Equipment Workout
5 rounds for quality of:
Plank Hold, 30 secs
20 Glute Bridges
10 Broad Jumps

Glute Bridges- 1-2 sec pause at the top

Cool Down
400m walk, then stretch.

Glute Stretch
Hold 1-2 mins per side.

Foam Roller (back, etc.)