Wednesday 14 August 2019

Warm-up:

3 rounds not for time of:
50 single unders
7 squats (squat therapy style)(See video below)
200 m shuttle sprint (100 m x2) (slowly build pace each round)
7 toes-to-bars, knees-to-elbows, GHD, or AbMat Sit-ups
200 m shuttle sprint (100 m x2) (slowly build pace each round)
7 dips of off a bench, hand-release push-ups or knee push-ups

Work Out: 
4 rounds for time of:
40/30 Bike Calories
L-Sit, 30 secs
Dumbbell Lunge, 50/35 lbs, 20 m
10 Strict Ring Dips

Super Fitness Robot time / rounds: 23:30 or less.

More Likely time / rounds: (consider scaling if this seems unrealistic) 33:30 or less.

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