Saturday
Active recovery or makeup day.
Prep
3x
10 air squats
bear crawl length and back
10 good mornings
Run 100m
Active Recovery
2x
400m Run
1 wall walk
50 singles
400m Run
10 Pushup to downdog
30 sec hollow hold
*This shouldn’t be done as an all out effort! Don’t worry about your time- focus instead on keeping your HR below the yellow zone.
Durability
Roll and stretch