200928
Warm-up
Warm-up
400m run followed by…
3 rounds, not for time of:
8 air squats, squat therapy style
8 stiff legged deadlifts, empty barbell
8 glute bridges (no weight or empty barbell)
8 good mornings, empty barbell
4 broad jumps
Metcon Rx/Scaled
Deadlift (1-1-1-1-1-1-1)
No Equipment Workout
Metcon
5 rounds for max reps of:
L Single Stiff Legged Deadlift, 1 min
R Single Stiff Legged Deadlift, 1 min
L Bulgarian Split Squat, 30 secs
R Bulgarian Split Squat, 30 secs
Plank Hold, 30 secs
L Single Stiff Legged Deadlift, 1 min
R Single Stiff Legged Deadlift, 1 min
L Bulgarian Split Squat, 30 secs
R Bulgarian Split Squat, 30 secs
Plank Hold, 30 secs
Cool Down
Warm-up
Glute Stretch
Hold 1-2 mins per side.
Hold 1-2 mins per side.
Foam Roller (back, etc.)
Straddle Stretch
Hold 1-2 mins.
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.