Wednesday
Prep
15 mins of mobility: Roll T-spine with peanutRoll pecs with ball
3x
SL march
Inv. toe touch
10 air squats
10 knee to elbow plank
100m run
Active Recovery
For 30 mins:
100m run
1 min plank
400m 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. Stay below 85%... even better, stay out of yellow!
Durability
More mobility of your choice + stretching and box breathing.