TUESDAY

General Prep:

2 Sets: For Quality

300/250m Row / 200m Run

5 Inchworm Push-Ups

5/5 World's Greatest Stretch

15 Air Squats

Primer @ 80-85% of Race Pace

300/250m Row

10 Burpees

200m Run

*Treat this like a good primer here that will allow the heart rate to come up and really prime the system to hit this hard. Most athletes don't like primers, however these are essential for continued improvement and hitting this workout appropriately

Level 2.

3 Rounds For Time

400m Row

15 Burpees

300m Run

Conditioning

3 Rounds For Time

500m Row

21 Burpees

400m Run

Coaching Notes, Strategy, and Goals

Goal: 13-17min

Time Cap: 20 min

Primary Objective: Men Complete Workout in Sub 15:00, Women Complete the Workout in Sub 16:00 minutes

Secondary Objective: Keep transition times to 10 seconds or less between movements

Stimulus: V02 Max / Aerobic Capacity

RPE: 9/10

Core Finisher.

7:00 AMRAP

2-4-6-8...

Turkish Sit-Up (each arm)

Hollow Hold (Seconds)

Parallette Pass Throughs

Banded Trunk Rotations (each way)