200807
Warm-up
Warm-up
2 rounds, not for time of:
50 single unders
10 squats (squat therapy style)
10 pass throughs with pvc pipe
10 AbMat sit-ups
5 overhead squats, empty barbell (3 secs descending, 3 secs up)
50 single unders
10 squats (squat therapy style)
10 pass throughs with pvc pipe
10 AbMat sit-ups
5 overhead squats, empty barbell (3 secs descending, 3 secs up)
*Ensure you are fully warmed-up and then start slowly increasing loading until you begin your working set.
Metcon Rx/Scaled
Overhead Squat (7-7-7-7-7)
No Equipment Workout
Metcon (Time)
Walking Lunge, 150 m
100 Push-ups
100 Push-ups
Push-ups or Handstand Push-ups
Cool Down
Warm-up
40om walk, then stretch.
Frog Stretch
Hold 1-2 mins.
Wall Leg Stretch
Hold 1-2 mins per side.
Rest as needed between sets.
Super Fitness Robot load:
70% 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.