W3/D1 60-30 Run Intervals

Today we have a higher intensity workout to kick off our week on a high note! Our intent today is to work on our VO2 Max to increase our maximum output and get our bodies used to moving under a weighted vest. As usual, we'll start with a Dynamic Warmup to prep the body for movement -- be sure not to skimp on this warmup today! We'll jump straight into some interval work and follow that up with an upper body strength focused grind. Then we'll throw on our body armor/weight vests and do it again. Focus on keeping good form and technique throughout! Push yourself today! *If you don't have body armor or a weighted vest, use a backpack/hiking pack with weight.* Overview: Dynamic Warm Up 60/30 Intervals Push Ups and Pull Ups 60/30 Intervals - With Vest Push Ups and Pull Ups - With Vest Familiarize yourself with the Rate of Perceived Exertion (RPE) Scale RPE Scale 1 Very light, recovery effort 2-3 Slightly harder but still comfortable. Can carry a conversation. 4-6 Moderate effort. Breathing is heavier, can speak in sentences. 7-8 Hard effort. Can speak in short sentences 9-10 Very hard to max effort. Can barely speak, can maintain for a couple minutes