Wednesday 7 August 2018

Warm Up:
2 rounds not for time of:
2 mins of jogging, biking or rowing
10 squats (squat therapy style) (see video below)
10 pass throughs with PVC pipe
10 toes-to-bars, knees-to-elbows, GHD, or AbMat sit-ups
10 hip & back extensions
5 overhead squats, empty barbell (3 secs descending & 3 secs up)

Work Out:

Overhead Squat 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Super Fitness Robot time / rounds:
85% or higher of 1RM.

More Likely time / rounds:
(consider scaling if this seems unrealistic)
70% or higher of 1RM.

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