WEDNESDAY MOVE

Mobility

:60/:60 Banded Hip Flexor

:60/:60 Banded Hanmstring

:30/:30 Deep Lunge

20 Down Dog Toes Taps

Workout Primer

200m Run

10 Air Squats

30 Single Skips

200m Row

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: 3:30-4:30 Per Set / 20:00-25:00 Total

Time Cap: 30:00

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