FOR QUALITY
45 min of

5 min easy row
5 min bodyweight walking lunges
5 min
5 toes to bar
10 push up
15 air squats
RPE 6

Goal & Intensity
-The goal is to keep the body moving smoothly and consistently without big spikes in heart rate.
-We're building aerobic capacity and reinforcing movement mechanics over a long, steady session.
-Steady breathing and clean reps – no rushing, no grinding.
-Every movement should feel technically solid and controlled at about RPE 6.
RPE 6: Feels “moderately hard,” like you could maintain the effort much longer if needed. We’re not trying to burn out today.
Why this training: This 45-minute continuous piece improves aerobic base, movement quality, and overall recovery ability.
Tip: Choose a pace so steady that you could speak in full sentences the whole time.