“Tic Tac Go”

AMRAP 25:
10 Air Squats + 400m Run
20 Air Squats + 400m Run
30 Air Squats + 400m Run
Continue to add (10) squats per round

Stimulus

• Working through a longer 25 minute workout today
• After each run we’ll add 10 reps to our Air Squats
• Our score today will be the amount of Air Squats we complete plus however many reps we get into the next round
• For ease let’s count the run as 4 reps for the full 400m run (300=3, 200=2, 100=1) * For Example *
  • If you finish the round of 40 Air Squats + the 400m Run and get 10 squats into the next round your score will be 44+10

Warm-Up

2-3 Sets

200m Run
15 Glute Bridges Video
15 Knuckle DragsVideo

For Time:
10 Air Squats + 50 Double-Unders
20 Air Squats + 50 Double-Unders
30 Air Squats + 50 Double-Unders
40 Air Squats + 50 Double-Unders
50 Air Squats + 50 Double-Unders
60 Air Squats + 50 Double-Unders
70 Air Squats + 50 Double-Unders

Stimulus

• Working through a longer workout today we expect this to take between 25-35 Minutes
• Let’s think about breaking up the double unders from the beginning into manageable sets
  * Break-up Options*
  * 25-25
  * 30-20
  * 20-20-10
  * 10-10-10-10-10
• Try and find a pace on the air squats that will allow you to keep moving
• Your score today will be time of completion

Warm-Up

2-3 Sets

20 Single Jumps
15 Glute Bridges Video
15 Knuckle DragsVideo