Prep
Note: Each of these exercises should take 8 seconds per rep. Descend into the bottom position of the exercise slowly over the course of 4 seconds. Hold the bottom position for 4 seconds. Shoot out of the bottom position quickly with speed & control.
3 rounds of:
- 5 Air squats
- 10 Pushups

Workout
4 rounds of:
- 50 Air squats
- 400m run

Results
14:15

Post-Workout
- Bar muscle-up practice
- Hand stand pushup practice

Notes
The purpose of this workout is to work on squat depth and hip flexibility. Although air squats can be done very quickly, the goal was to focus on form not speed. Now, that all went out of the window by round 3 but at least I started strong!