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.