General Warm-Up
2 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
Primer
2 Sets:
200m Run at goal pace
10/8 Calorie Row or Echo at working pace
Use this to confirm machine pacing and run rhythm before conditioning begins
Conditioning
For Time:
Every 15:00 x 2 Sets
800m Run
40/30 Calorie Echo Bike or Row
400m Run
40/30 Calorie Row or Echo Bike
200m Run
Score = Sum Total Time
Goal: 11:00-13:00 per set
Stimulus: Aerobic Power, Sustained Running Output
RPE: 9/10
Primary Objective: Complete all running segments at close to goal 5k run pace across both sets.
Secondary Objective: The second set should be the fastest set, using Set 1 as a pacing reference and Set 2 as the true effort.
Accessories
For Quality:
3 Sets:
12 Dual Arnold Press, Light to Moderate
20 Alternating Dumbbell SeeSaw Row, Light to Moderate
