"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