General Prep and Mobility
2 Sets:
200m Run or 250/200m Row
:30/:30 Couch Stretch
:30 Quadruped Adductor Rock Back
5/5 Samson Lunge
Primer
Perform @ 80-85% Effort
200m Run
10 Air Squats
200/150m Row

Workout
Take 5 minutes to go over air squats and get everyone squatting good.
We would rather see 30 slower high quality air squats than 30 crappy ones. Move with intention.

“Billy’s Big Day”

5 Sets: For Time
400m Run
30 Air Squats
400/350m Row
Rest 1:00 b/t sets


Level 2:
As prescribed
Level 1:
5 Sets: For Time
300m Run
20 Air Squats
300/250 Row
Rest 1:00 b/t sets

Masters 55+:
5 Sets: For Time
300m Run
20 Air Squats
300/250 Row
Rest 1:00 b/t sets


Time Domain: 4:00-5:00 Per Set / 25:00-30:00 Total
Time Cap: 35:00

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

The way to attack this workout is with conservative pacing on set 1 and then moving into a more aggressive pace into sets 2 and 3 before hitting the final 2 sets at the hardest intensity. Plan to start at a round 6/10 RPE and build to a 9/10 RPE. Overall this workout is a challenging aerobic grind of a workout that will build fatigue in the legs and heart.

Movement Modifications:

Row: Adjust volume to a 300/250m or sub equivalent distance of a Ski Erg or 800/700m Bike Erg would be the primary subs for the day.

Run: Adjust volume to 300 or 200m run as first sub, then move to a 900/800m Bike Erg for equivalent machine option or a 30/22 Calorie Echo Bike.

Air Squats: Adjustment of volume or squatting to a box would be alternative for the day.