ONWD-2025-012

Intention:

This session is short, simple, and potentially brutal depending on the im/mobility of your lower limbs. The work load remains the same (10 minutes of tension) regardless of how long it takes you.

Warm Up:

• Neck CARs, 2 x 3
• Thoracic CARs, 2 x 3
• Spine CARs, 2 x 3
• Hip CARs, 2 x 3
• Knee CARs, 2 x 3
• Ankle CARs, 2 x 3

Work:

• Deep Squat x 10 minutes
  • Each time you break, jump rope for 30 seconds.

Flow: Break the deep / “third world” squat up into as many sets as needed, trying to keep your elbows inside your knees, and your back flat.