201026
Warm-up
Warm-up
400m run, followed by…
2 rounds not for time of:
50′ of high knees
10 lateral lunges (5 per side)
50′ of butt kicks
10 squats, squat therapy style
10 good mornings
10 glute bridges
5 broad jumps
Metcon Rx/Scaled
Back Squat (2-2-2-2-2-2-2)
No Equipment Workout
Metcon
For quality:
Walking Lunge, 150 m
Walking Lunge, 150 m
After Party
Metcon (Time)
2 rounds for time of:
75 Air Squats
15 Push Jerks, 135/95 lbs
75 Air Squats
15 Push Jerks, 135/95 lbs
9 minute cap
Cool Down
Warm-up
Foam Roller (back, lats, etc.)
Hamstring Stretch
Hold 1-2 mins per side.
Leg Wall Stretch
Hold 1-2 mins per side.
Super Fitness Robot load:
80% or higher of 1RM.
More Likely load:
60% 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.