WOD: June 15, 2019

ENDURANCE

This is a fixed mileage walk/jog/run (4 miles). Record your time.
Take as little rest as possible as you transition from the treadmill to the exercises and back.
Follow the pyramid exactly, you can cut time by increasing your speed and reducing transition time but don’t cut corners and don’t change up the walk/jog/run patterns.
RPE = Rate of Perceived Exertion. For reference sake, a “1” would be stationary and a “10” would be all out.

WARM UP

2 Minute Jump Rope
Lateral Band Walk x 15 (each Side)
Lunge to Scaption x 10 (each side)
Pike Hold to Deep Squat x 10

WORKOUT

1/4 Mile Walk (3-4 RPE)
1 Mile Run (6-7 RPE)
10 Push Ups
1/2 Mile Jog – 5-10% Incline (7-8 RPE)
10 Squats
1/4 Mile Walk/Jog – 10-15% Incline (8-9 RPE)
10 Mountain Climbers
1/2 Mile Jog – 5-10% Incline (7-8 RPE)
10 Squats
1/4 Mile Walk/Jog – 10-15% Incline (8-9 RPE)
10 Push Ups
1 Mile Run (6-7 RPE)
1/4 Mile Walk (3-4 RPE)

DECOMPRESSION

Parasympathetic Breathing 5-10 min
Child’s Pose with Reach x 30 seconds (each side)
Band Hamstring Stretch x 60 seconds (each side)
Pigeon Stretch x 60 seconds (each side)