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SuperFly

Updated: Apr 8, 2020

SuperFly

Warmup: 2 mile run


Mobility: push-up to down dog, add, couch


Strength: 5x10 single leg deads (bar,dB,kb)


Met Con:

200 DUs

1 mile run

50 squat jumps (explode)

1 mile run

200 DUs


*sub 75 up/downs for DUs (burpee no

push-up)

*sub 5 minutes of step-ups for the run. Alternating steps. these step-ups should be on a lower step so you can move faster.

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