Warm-Up:
:45/:45 Couch Stretch
12/12 Bird Dogs
-then-
For Quality:
6:00 AMRAP
:30 sec Wall Lean March
10 Deep Lunge Mountain Climbers
25 feet high knees 25 feet butt kicks

Don’t skip this workout. everything can be adjusted. we know its hot out, we can scale back the run

“Memento mori”
Every 12:00 minutes, 3 sets, Complete the following:
1000m Run
Set 1: 60/48 Cal Row
Set 2: 50/40 Cal Ski Erg
Set 3: 40/28 Cal Echo Bike

Primary Objective: Hit each run sub 5:15

Secondary Objective: Best output on the machine

Stimulus: Lactate Threshold

RPE: 8-8.5/10

Strategy:
The goal here is to run at a quick clip to allow you enough time to come back onto the machines and finish strong during each set. The calories go down on each set, but that is in accordance with the challenge of each machine so the time domain should stay roughly the same throughout. Focus on consistency here rather than just how fast you can hit set 1. The overall effect here is on our lactate threshold, which ideally means that our heart rate should get up to and hold at 85-88% of max for the duration of each working interval and then fall down below 60% of maximum by the next set.

PRVN Recovery #3

1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose