🏋️‍♂️ Workouts 🏋️‍♀️

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Warm-up & Mobility
Duration: 15:00

A) GET WARM
5:00 Row (Or Any Machine)
*5 Second Hard Effort On The Minute

B) FLEXIBILITY
0:30 Banded Hamstring Stretch (R)
0:30 Banded Hamstring Stretch (L)
0:30 Kneeling Hamstring Stretch (R)
0:30 Kneeling Hamstring Stretch (L)

C) MOTOR CONTROL
1:00 Hurdler's Stretch (R)
1:00 Hurdler's Stretch (L)
0:30 Hamstring PAILs/RAILs Against Rig

D) STABILITY
0:30 Tempo Single-Leg RDLs w/ Pause (R)
0:30 Tempo Single-Leg RDLs w/ Pause (L)
0:30 Staggered Stance Dumbbell Hold (R)
0:30 Staggered Stance Dumbbell Hold (L)
"Endure" [BENCHMARK]
Duration: 30:00

Every 6:00 x 5 Rounds:
20/16 Calorie Row
20/16 Calorie Echo Bike
400 Meter Run

* 5th Round For Time

Score: Time of Final Round

AEROBIC ENDURANCE
STIMULUS
- Overview: In this new benchmark workout, we're testing how hard you can go AFTER you *endure* a period of lower-intensity work. The intent is to work at an easier, comfortable pace (aerobic endurance) for the first 4 rounds, then cash out with your final round being "for time." Give maximum effort on the final round, with your score being the time of the final round.

- Choose calories/distance for all the movements that allow you to clear rounds in 5:30 or less, giving you at least 30 seconds of rest between rounds.

- Intended Intensity: RPE 3-4 (RPE 9 Final Round)

- Fitness Attribute Improved: Aerobic Endurance

- Target Score: 4:00-5:00
STRATEGY
- Find a relaxed, smooth, sustainable pace you can complete each round that gives you a small break before beginning the next round.

- During the 4th round, you may want to start each movement with a quick burst to prime the body to get ready to go hard on the final round.
SUBSTITUTIONS
20/16 CALORIE ROW
- 1:30 Time Cap
- 16/13 Calorie Ski
- 20 Burpees

20/16 CALORIE ECHO BIKE
- 2:00 Time Cap
- 24/20 Calorie Bike Erg
- 20/16 Calorie Ski
- 24 Burpees

400M RUN
- 2:30 Time Cap
- 400/360m Ski
- 1:30-2:00 Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
- 30 Burpees
MOVEMENT PREP
5:00 Easy Bike*

At the 1:00: 10 Calorie Row
At the 3:00: 100m Run