I always practice what I preach so I figured you guys would want to see me go through one of the workouts from my 6 week program, Embrace. This is week 3, workout 2.
Complete the following for time:
-5 Min Run @75% Effort Level
-50 DB Thrusters [15/20lbs]
-4 Min Run @75% Effort Level
-40 DB Lunge Curl + Press [15/20lbs]
-3 Min Run @75% Effort Level
-30 DB High Pulls [15/20lbs]
-2 Min Run @75% Effort Level
-20 DB Bulgarian Split Squats [10R/10L]
-1 Min Run @75% Effort Level
-10 DB Frontal Raises [10/15lbs]
As your time decreases your speed will increase since your Rate of Perceived Effort will remain at 75%.
Listen to the ending, I share the speeds etc.
If you like what you see what want more from Embrace.
You can purchase Embrace at