Save this one as a great one to work on running on fatigued legs. It’s a total of 30-minutes of work and will have you switching between a low impact stair climb (or box step up if no stair master is available) and a faster pace run. Our starting paces should be something in our 70-75% effort range with our final paces being closer to 90% effort. The flow is as follows. 5:00 stair master directly into 5:00 run. Then right back to 4:00 stair master right back to a 4:00 run. Continue this until you finish 1:00 and 1:00 of each. Primary Objective: Our goal today should be to get faster on each set as the round times decrease. If you have a stair master and treadmill, that is ideal for this workout. Bump the level up by one on the stair master and the mph up by 0.5 on the treadmill each round. If you don’t have a stair master, you can do box step ups to a 12’’ - 20’’ box. If you don’t have a treadmill, you can just run outside and work to increase your pace each round. SPM means steps per minute on stair master. Example paces: 5:00 Round 90spm / 8:34 pace run (7mph) 4:00 Round 95spm / 8:00 pace run (7.5mph) 3:00 Round 100spm / 7:30 pace run (8.0mph) 2:00 Round 105spm / 7:04 pace run (8.5mph) 1:00 Round 110spm / 6:40 pace run (9.0mph) 📣 The EMOM Fitness app launches This week! 🚨 Only 50 Founding Member Discounts available — comment “VIP” below to claim yours now ⬇️ 🏋🏽: @dixiebonner ⏳ MAKE EVERY MINUTE COUNT ⌛️