8 mins of jogging, biking or rowing followed by…
3 rounds not for time of:
200 m shuttle sprint (100 m x2) (increase the pace each round)
10 air squats
8 stiff legged deadlifts, empty barbell
8 hip & back extensions
8 broad jumps
Deadlift Warm Up:
Work up to a heavy set of 5 touch and go in 7 Minutes*
*If you can not do the RX weights for 5 unbroken, scale the work out.
3 rounds for time of:
10 Deadlifts, 275/185 lbs
50 Double Unders
Super Fitness Robot time / rounds:
3:30 or less.
More Likely time / rounds:
(consider scaling if this seems unrealistic)
5:00 or less.