"DOWN WITH THE QUICKNESS"

  • 2:00 Ergo
  • 0:30 Alternating Quad Stretch
  • 0:30 Alternating Side Lunge
  • 0:30 Active Samson
  • 0:30 Pole/Rig/Rack Assisted Squat Hold
  • 0:30 Ankle Stretch (on the wall or bike base)

For Time [35 Minute Time Cap]:

  • 250 Meter Ergo
  • 20 Air Squats
  • 250 Meter Ergo
  • 19 Air Squats
  • 250 Meter Ergo
  • 18 Air Squats
    ....
  • 250 Meter Ergo
  • 1 Air Squat

    *Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

  • 1:00 Seated Quad Stretch
  • 1:00 Pigeon Pose

 

ACCESSORY

4 Rounds for Quality

  • 1:00 Hollow Body Hold
  • 30m Single Dumbbell Overhead Carry (switch arms at 15m)
  • 10 Weighted AbMat Sit Ups