200714
Warm-up
Warm-up
400m run
2 rounds, not for time of:
15 m of high knees
10 lateral lunges (5 per side)
15 m of butt kicks
10 squats (squat therapy style)
10 hip & back extensions
10 glute bridges (empty barbell)
5 broad jumps
Metcon Rx/Scaled
Back Squat (1-1-1-1-1-1-1)
No Equipment Workout
Metcon
2 rounds for quality of:
Walking Lunge, 100 m
50 Air Squats
Walking Lunge, 100 m
50 Air Squats
Cool Down
Warm-up
Cool down 400m walk
Wall Leg Stretch
Hold 1-2 mins per side.
Foam Roller (back, etc.)
Rest as needed between sets.
Scaled:
Focus on technique, not loading.
Super Fitness Robot load:
90% or higher of 1RM.
More Likely load:
70% or higher of 1RM.
(consider scaling if this seems unrealistic)