WEDNESDAY MOVE

Mobility

10/10 Banded Hamstring Floss

General Warm-Up

2 Sets: For Quality

200m Run

10 V-Ups

:10 Hollow Hold

10/10 Single Leg Glute Bridges

5/5 Single Arm Rotational Ring Row

Conditioning

6 Sets for Time

300/200m Run

10 Toes to Bar

300/200m Run

2/1 Rope Climb

Rest: 1:00 between sets

Stimulus and Objectives:

Time Cap: 30:00

Goal: 2:30–3:30 per set |

20:00–25:00 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.

Midline

3 Rounds

10 Barbell Hip Thrusts

1:00 Weighted Plank