210317
Warm-up
Warm-up
3 rounds, not for time:
1 minute of jump rope
7 good mornings
7 jumping air squats
3 inchworms
1 Turkish get-up, L arm (you choose load)
1 Turkish get-up, R arm (you choose load)
1 minute of jump rope
7 good mornings
7 jumping air squats
3 inchworms
1 Turkish get-up, L arm (you choose load)
1 Turkish get-up, R arm (you choose load)
Metcon Rx
Metcon
5 rounds for time of:
15 Kettlebell Swings, 70/53 lbs
15 Burpees
15 Kettlebell Swings, 70/53 lbs
15 Burpees
Metcon Scaled
Metcon
5 rounds for time of:
10 Russian Kettlebell Swings, 53/35 lbs
10 Burpees
10 Russian Kettlebell Swings, 53/35 lbs
10 Burpees
For time (or not).
Compare to 07.04.2020.
No Equipment Workout
Metcon
As many reps as possible in 7 mins of:
Burpee
Burpee
Optional Accessory Work
SLIPS
For quality:
Scales
L-Sits
Inversions
Planks
Stretching
Scales
L-Sits
Inversions
Planks
Stretching
Cool Down
Warm-up
Straddle Stretch
Hold 1-2 mins.
Hold 1-2 mins.
Pec Stretch (laying on side)
1-2 mins per side.
Compare to 07.04.2020. Courtesy of Chris Spealler.
Super Fitness Robot time:
8:30 or less.
More Likely time:
11:00 or less.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.