Four rounds for time of:
Run 400 meters
Run 400M. Just like it sounds. Run. Don’t jog or stride. RUN 400M. If you have access to a track this is pretty much 1 lap starting at the little “400” triangle. Maybe you’ve measured out 400M in your neighborhood or a park. You can check out MapMyRun.com or other similar sites, too. If you can’t run outside for whatever reason and will use a treadmill this is ~0.485 miles or so. Use a little elevation, 1 or 2 degrees, to more closely approximate running outdoors (I like to elevate the BACK of the treadmill to approximate running downhill!). Can’t run for whatever reason? The sub is Row 500M.
When you see Squats listed as we do today that means “Air Squats”. Just you, and gravity. There is no added weight whatsoever. Place your feet just outside shoulder width. Load you glutes and your hamstrings (push your butt back). Descend until the crease of your hips is lower than your knees, than reverse the process and stand up. There is controversy about the proper vocabulary for cues that should be given about where your knees should be during the squat. Whatever. The bottom line is that you should not allow your knees to track inside your big toe, not be in the so-called valgus position.