10 squats (squat therapy style)
10 pass throughs with pvc pipe
10 toes-to-bars, knees-to-elbows, GHD, or AbMat sit-ups
10 Good mornings, empty bar
1x Burgener warm-up with empty bar
Rest as needed between sets.
Super Fitness Robot load:
70% or higher of 1RM front squat.
More Likely time load:
50% or higher of 1RM front squat.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.
50 Air Squats
Walking Lunge, 50 m
Hold 1-2 mins per side.
Front Rack Stretch (pvc)
1 min per side.