181205 – Wednesday

Workout of the Day

4 rounds for time of:

Run, 400 m

50 Air Squats


You will be performing four rounds of a 400m run and 50 air squats. Pretty simple but very effective. The runs should be fast, near a sprint pace not a rest pace.

Performing the Air Squat:

Neutral gaze, neck in line with spine

Hips, shoulders and ankles stacked

Hips push back, shoulders stay above ankles

Lumbar curve maintained

Chest up

Neutral gaze straight ahead

Weight in heels and spread evenly around feet

Knees push out and track over toes

Hip crease below parallel


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