Is there a B3 warm up routine for a 5k? I’d like to get a good boost and pump but not completely wear myself out before a race.

Thoughts on this workout:

I call it B3 Leg for Mercy

Set treadmill at max incline.

Jog to failure (~60-90 seconds)

Recovery walk (~30 seconds or less)

Repeat for 8 minutes

Finish with 2 min Zone 2 run at 0%incline

Cool down walk with bands off for 2 minutes

This workout is about 12 minutes which flirts with going over the BFR time limit but the bands come off at about 10 minutes.

Does this sound like something positive or should I make changes?

I don’t like just doing this as a stand alone exercise regimen but I’m trying to follow the 10 minutes only guidelines recommended to me. Thanks for any critiques!

Is there any protocol for using B3 bands as a warm up before trying for a 1 Rep Max for bench, squat and deadlift?

Fasting and BFR

I’m planning to do a 7 day fast for religious purposes. Is it safe to do BFR workouts while fasting? Maybe at just a much lower intensity and shorter time period? I don’t want to completely sacrifice the physical gains I’ve made but I also don’t want to risk injury during the fast.

Today I turned my Ocho Loco workout into a Loony 12 and then decided might as well make it a Psycho 16. Insane burn!