200905
Warm-up
Warm-up
400m run followed by…
2 rounds, not for time of:
15 m of high knees
10 lateral lunges (5 per side)
15 m of butt kicks
10 squats
10 good mornings (empty barbell)
10 glute bridges (empty barbell)
5 broad jumps
Metcon Rx/Scaled
Back Squat (5-5-5-5-5)
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
400m walk, then stretch.
Kneeling Lay Back
Hold 1-2 mins.
Foam Roller (back, etc.)
Rest as needed between sets.
Super Fitness Robot load:
70% or more of 1RM.
More Likely load:
50% or more 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.