10 sec bottom of squat hold
10 jumping squats
2 min rest
Tabata “bottom to bottom” squats
1 mile run
**bottom to bottom squat, begins in the below parallel Bottom position and goes to full extension and back to below parallel for each rep.
** the rest is taken in the down position, if during the workout, you have to stand during a rest, penalize yourself with a 20 sec time penalty per rest, on your mile run. So if you have to stand during 3 different rest periods, your penalty would be 1 min on your run.
**run the mile immediatly after the last tabata set, no rest, add any penalty time onto your run time
Score is your lowest number of squats and your adjusted mile run time.