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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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6 commentaires


deroh0
deroh0
11 avr. 2020

Met con- 1mi Run 200 DUs 50 pull-ups 200 DUs 1mi Run.. more like a jog on a nice day 37:04

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deroh0
deroh0
10 avr. 2020

I’ll try this one in the morning. One legged deadlifts are a personal favorite!

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Didn’t mean to ♥️🤣

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Folding chair?! That seems like you could fold up yourself 🤣♥️

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Anthony Sattler
Anthony Sattler
08 avr. 2020

Instead of the run, we do 5 min of step ups.... (usually done in a box). I saw a buddy of mine use a folding chair to step up on. Very creative

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