201130
Warm-up
Warm-up
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)
6 good mornings
4 broad jumps
4 burpees
8 air squats (squat therapy style)
8 stiff legged deadlifts, empty barbell
8 glute bridges (no weight)
6 good mornings
4 broad jumps
Metcon Rx/Scaled
Deadlift (2-3-5-10-2-3-5-10)
No Equipment Workout
Metcon
3 rounds for quality of:
L Single Stiff Legged Deadlift, 1 min
R Single Stiff Legged Deadlift, 1 min
30 Glute Bridges
15 Hollow Rocks
Plank Hold, 1 min
L Single Stiff Legged Deadlift, 1 min
R Single Stiff Legged Deadlift, 1 min
30 Glute Bridges
15 Hollow Rocks
Plank Hold, 1 min
Glute Bridges- pause 1 sec at the top
Optional Accessory Work
L-Sit (1x 120 secs)
Accumulate 1-2 mins.
Cool Down
Warm-up
Glute Stretch
Hold 1-2 mins per side.
Hold 1-2 mins per side.
Foam Roller (back, lats, etc.)
Rest as needed between sets.
*Hold the 10 rep loading across all sets.
Compare to 08.29.2020.
Super Fitness Robot load:
75% 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.