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This workout is 4 rounds. Each round you must run 400 meters and then complete 50 Air Squats. The Squats need to be below parallel (the crease of the hip must drop below the top of the knee). All 4 rounds are to be completed as fast as possible. Rest only as you need too.
Just a warning that 200 Air Squats can really drain your legs if you're not used to that kind of volume. You might have trouble walking or going up and down stairs the next day or two. You can scale the workout if you'd like,... more details