The sequence of this workout is 10 repetitions of each movement to complete one round. Movements should be completed in order. The workout is complete when you have finished 10 total rounds.
This is a body weight only workout. No additional weight or equipment is required. However, intermediate to advanced Athletes may wish to increase the load by wearing a weight vest.
Any of the movements may be changed to another body weight movement if needed to accommodate the Athlete. If changes are needed, swap the movement before starting the workout and ensure the change is properly understood.
Make sure to follow the “count” of each movement as prescribed. For example, 4-Counts of the Air Squat is really just two squats per repetition. Squatting down is a count of one, coming up is two, going down again is three, and coming back up is the fourth count, which equals one repetition. This creates a cadence, or rhythm, for moving through and between each repetition. The intent is to maintain complete control over the entire movement, and maintain the same tempo throughout the workout.
Your score will be the total time it takes to complete the entire workout.
Be sure you have adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.