WOD: September 23, 2020

1. This is a fixed mileage run (4 miles). Record your time.
2. Take as little rest as possible as you transition from the treadmill to the exercises and back.
3. 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.
4. RPE = Rate of Perceived Exertion. For reference sake, a “1” would be stationary and a “10” would be all out.

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 Bear Crawls
• 1/4 Mile Walk/Jog – 10-15% Incline (8-9 RPE)
• 10 Pull Ups
• 1/2 Mile Jog – 5-10% Incline (7-8 RPE)
• 10 Burpees
• 1 Mile Run (6-7 RPE)
• 1/4 Mile Walk (3-4 RPE)