Wednesday
This is an active recovery day, or it can be used to make up a workout you missed on Monday or Tuesday.
Prep
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
For 30 mins:
400m run
1 min plank
800m run
30 sec flutter kicks
30 sec/ 30 sec side plank
Continue going through the circuit until time is up. But this is NOT an AMRAP! These should be easy jogs. Bring your phone with you so you can watch your MyZone app and do your best to stay in green. At the very least, don’t get above 85%!
Durability
More mobility of your choice + stretching and box breathing.