210128

Warm-up
Warm-up
3 rounds, not for time of:
4 burpees
8 air squats (squat therapy style) (see video below)
8 stiff-legged deadlifts, empty barbell
8 glute bridges (no weight or empty barbell)
6good mornings
4 broad jumps

Metcon Rx
Metcon (Time)
15-12-9 reps, for time of:
Deadlift, 185/135 lbs
Burpee Box Jump-over 24/20

Rest 5 mins before part 2…
Metcon (Time)
12-10-8 reps, for time of:
Deadlift, 185/135 lbs
Bike Calorie

Super Fitness Robot time:
4:15 or less on 1st workout.
3:30 or less on 2nd workout.

More Likely time:
7:00 or less on 1st workout.
6:00 or less on 2nd workout.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Metcon Scaled
Metcon
15-12-9 reps, for time of:
Deadlift, 185/135 lbs
Burpees

Rest 5 mins before part 2…
Metcon
12-10-8 reps, for time of:
Deadlift, 135/95 lbs
Burpees