Mobility
10/10 Banded Hamstring Floss
General Warm-Up
2 Sets: For Quality
200m Run/10 Cal Airbike
10 V-Ups
10/10 Single Leg Glute Bridges
10 Down Dog Toe Taps
10 Down Dog Gas Pedals
5/5 Single Arm Rotational Ring Row
Conditioning
6 Sets for Time
10/7 Cal Echo Bike
200m Run
10 Box Jump Overs
200m Run
10 DB Hang Snatch 22.5/15
Rest: 1:00 between sets
Stimulus and Objectives:
Time Cap: 35:00
Goal: 3:00–4:00 per set | 25:00–30:00 total working time
Score: Total Running Time (excluding rest)
RPE: 7.5–8/10
Stimulus: Aerobic Stamina + Midline Interference
Primary Objective: Hold consistent pacing and complete each round as close to 3:00 as possible.
Secondary Objective: Maintain even splits across all 6 sets with minimal drop-off in effort or execution.
