WEDNESDAY

Warm-Up:

2 Sets, For Quality

5 Yoga Pushups

:30/:30 Samson Stretch

10/10 Single Leg Glute Bridge

:30 Glute Bridge Hold

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2 Rounds

Bike: 45 sec Easy + 15 sec @ Pace

Row: 45 sec Easy + 15 sec @ Pace

Ski: 45 sec Easy + 15 sec @ Pace

Conditioning

EMOM 30

Mn 1: Calorie Echo

Min 2: Calorie Row

Min 3: Calorie SkiErg

Min 4: 5/5 Single Arm Dumbbell Hang Clean and Jerk 22.5/15

Min 5: 4/4 Push-Up to Single Arm to Renagade Row

Min 6: :30 Deadball Bear Hug Hold

Objectives / Stimulus / RPE / Workout Strategy

Goal: Male (15-20 Cal /minute) , Female (10-15 Cal/minute)

Score: Total Calories

Stimulus: Aerobic Capacity / Lactate Threshold

RPE: 9/10

Primary Objective: Achieve the most total Calories

Secondary Objective: Sustained paces across all sets, across all machines