201010
Warm-up
Warm-up
400m run followed by….
3 rounds, not for time of:
8 air squats
8 stiff legged deadlifts, empty barbell
8 glute bridges (no weight or empty barbell)
6 good mornings, empty barbell
6 broad jumps
Metcon Rx/Scaled
Back Squat (1-1-1-1-1-1-1)
No Equipment Workout
Metcon
For quality:
Walking Lunge, 100 m
— Rest 2 mins —
100 Air Squats
— Rest 2 mins —
Parallel Air Squat Hold, 2 mins
Walking Lunge, 100 m
— Rest 2 mins —
100 Air Squats
— Rest 2 mins —
Parallel Air Squat Hold, 2 mins
Cool Down
Warm-up
Kneeling Lay Back
Hold 1-2 mins.
Hold 1-2 mins.
Foam Roller (back, etc.)
Rest as needed between sets.
Super Fitness Robot load:
90% or higher of 1RM.
More Likely load:
70% 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.