2 rounds, not for time of:
10 squats (squat therapy style)
10 pass throughs with pvc pipe
10 toes-to-bars, knees-to-elbows, GHD, or AbMat Sit-ups
5 front squats, empty barbell (3 secs descending + 3 secs up)
*Ensure you are fully warmed-up before beginning the workout.
12 Dumbbell Squats, 50/35 lbs
Dumbbell Farmers Carry, 50/35 lbs, 100 m
Super Fitness Robot time:
20:00 or less.
More Likely time:
30:00 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.
9 Dumbbell Squats, 35/25 lbs
Dumbbell Farmers Carry, 35/25 lbs, 50 m
Walking Lunge, 25 m
Hold 1-2 mins.
Front Rack Stretch (pvc)
1 min per side.