Slow Down Workout

Today I wanted it to as slow as possible thus inspired me to try one of Mark's Daily Apple WOW: Slow Down Workout.

Warm up:
4 minutes interval Double-Unders (10 sec off/ 20 sec on for 8 rounds)

Can I say I'm getting a hang on this double unders? :D Not consequently yet...but I was happy enough at least I could string single-double-single-double for at least 10 times in a row!

WOW: Slowdown Workout
2 rounds of:
12 slow push ups (broke it down into 3 slow push ups)
15 slow squats (with 20lbs backpack)
10 slow pull ups (subbed with reverse push up with dip station)
2 minute plank hold - total burn out!

Extras:
50 knee raises (broke it down into 10 consequence rep, feet off the ground all the time)
12 Pistols (each leg)
4 Burpees for Erin

Who said doing it slow is easy? In fact it's much harder to do 12 slow push ups than 12 fast paced push ups.