Nail down that longer time domain, sustained effort feel! What does 70-75% exertion feel like? Find out, and shoot for 2 rounds! Comfortable with your pace and the BW movements? Shoot for 3+ rounds…aerobic bosses could be in the 3+ range.

WORKOUT
AMRAP x 35 MINUTES
400m Run
500m Row
1500m Bike
20 Perfect Push-Ups
30 Sit-Ups
40 Walking Lunges
1:00 Athlete Choice*
*Athlete Choice (can pick one or mix it up!)… Hollow Hold or Rocks Plank Hold or Plank Shoulder Taps Deadbugs Quad Heel Touches Sit-Thrus
(Score is Rounds + Reps)

COOL DOWN FOR RECOVERY 5:00 Flow Stretching & Calm Breathing (No Measure)

Barbell with Brandon

Week 6
Sn waves
75-80-85
80-85-88
85-88-92
OTM singles
Front squat + jerk (`1+2)x3 80-85% of jerk
Front squat up to a heavy single

Hollow body holds 3×30 sec
Toe touches 3×30-50
Rotating plank 3×30 sec