WEDNESDAY

Mobility

1:00/1:00 Couch Stretch

1:00/1:00 Banded Lat Stretch

Warm-Up:

2 Sets, for Quality

250/225m Row

10/10m Lateral Band Walk

:20 Dead Hang

10 Alternating Step-Ups

5 Box Jumps

"Slow Ride"

3 Sets

500/450m Row

10 T2B + 10 Burpees 2 Tarrget

-Rest 1:00-

18/14 Cal Echoe

20 Box Jump Overs

-Rest 1:00-

Box: 24/20''

Goals / Stimulus / Objectives

Goal Time Domain: 20:00-25:00

Time Cap: 30:00

Primary Objective: Complete each moving segment in under 3:30

Secondary Objective: Maintain pace on the row and run across all intervals

Stimulus: Aerobic Capacity and Muscular Endurance

RPE: 7/10

Notes: We are looking for a longer workout here today with the focus on steady state work and consistency across all intervals. The ability to maintain paces as you begin to feel more global fatigue will ultimately dictate how successful this workout feels for you. By starting off more conservatively you will be able to maintain paces throughout and possibly increase a little as you go.

Optional Accessories

3 Sets, For Quality

8-10 Cuban Rotations

15 Banded Face Pulls

10/10 Three Point Single Arm Dumbbell Bent Over Rows