WEDNESDAY MOVE

Wednesday

General Prep

2 Sets:

200m Run / 1:00 Bike

8 Scapular Pull-Ups

6 Bar Kip Swings

4/4 Single Arm Ring Rows

4 Inchworm Push-Ups

10 Alternating Mountain Climber Lunges

4 No Jump Burpees

Bodyweight / Mono Conditioning

16:00- 32:00

For Time

30/22 Cal Echo Bike

21-15-9-7 Burpees

*Level 2: 22/15 Cal

18-12-8-6 Burpees

0:00 - 16:00

For Time

400/300m Run

21-15-9-6 Pull-Ups

*Level 2: Strict Strength.

16-12-8-4 Strict Pull-Ups

Score = Sum Total Time of both intervals

Goal Time Domain: 11:00-15:00

Cap: 16:00 / Interval

Stimulus: Aerobic capacity with cyclical conditioning and gymnastics stamina (Two mid-range conditioning efforts with the focus on Muscular Endurance

RPE: 8/10

Primary Objective: Maintain consistent pacing between both intervals

Secondary Objective: Maintain Big Sets on Pull-Ups and similar paces on the run and the bike.