For time:

100 Air Squats

100/80 Row Calories

100 Air Squats

Target time: 12-14 minutes
Time cap: 18 minutes
Large Class Target time: 15-17 minutes
Large Class Time cap: 22 minutes

Stimulus is moderate intensity across the majority of the workout into a strong push-pace effort through the final squats. Athletes should establish a smooth and steady pace to avoid blowing up their legs early on.

Grind through the squats, get on the rower, and hold a pace, then ignore the pain and fight hard until the end.

4 rounds for quality of:

12 GHD Hamstring Curls

15 Seated Dumbbell Calf Raises, pick load

* Rest 1 min

Seated Dumbbell Calf Raises- moderate weight – maintain quality