WEDNESDAY MOVE

Level 2.

5 Sets: For Time

200m Run

15 Air Squats

30 Single Skips

250/200m Row

Rest 1:00 b/t sets

Conditioning

5 Sets: For Time

300m Run

20 Air Squats

30 Double Unders

300/250m Row

Rest 1:00 b/t sets

Score = Total Running Time

Stimulus and Objectives

Time Domain: 4:00-5:00 Per Set / 25:00-30:00 Total

Time Cap: 35:00

Primary Objective: Maintain 5k pace on the run and the row

Secondary Objective: Negative split the workout with the first round being the slowest round.

RPE: 7-8.5/10

Stimulus: Aerobic Threshold / Leg Endurance

Accessories

3 Sets: For Quality

:15-:20 Extended GHD Supine Hold

1:00 Weighted Plank Hold