Tuesday – 140923

This is an excellent video of the patience and discipline it takes to develop the Air Squat.

Sometimes I feel like I cannot adequately express to a beginner – or even a veteran – the slow and deliberate movement it takes to practice something so seemingly simple. I could watch this on repeat for an hour.

Just kidding. I have a two-year-old. I can’t watch anything for longer than 3-minutes without getting up to play race cars.


5 Minute Spealler Warmup
Shuttle Run
1 Round CF Warmup
Shuttle Run
Double Under/Row/Mobility


EMOM – 10
174m Run*

*This is our usual “200m Run”


4 Rounds

15 Box Jump (24/20)
50 Double Under
200m Run**

**This is an actual 200m Run

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