Day 16- Wednesday
This is an active recovery day, or it can be used to make up a workout you missed on Monday or Tuesday.
Baseline
15 mins of mobility:
Roll T-spine with peanut
Roll pecs with ball
3x
SL march
Inv. toe touch
10 air squats
10 knee to elbow plank
100m run
Active Recovery
Continue moving for 30 mins, doing a variety of the following:
A:
Run 400
Run 800
Row 400
Row 800
Jumprope (until you hit yellow)
B:
plank
30 sec flutter kicks
30 sec/ 30 sec side plank
situps
walk
Alternate between an exercise from section A and an exercise from section B, in any order. Do your best to stay in green or below, and try to hit every exercise at least once.
Durability
More mobility of your choice + stretching and box breathing.