Thursday 4.30.2020 (At Home Recovery Workout)

"ACTIVE RECOVERY"

Option 130 Minute Run or Bike @easy pace*Every 3 minutes, run for 30 seconds @ a challenging pace (approximately your best 800 Meter pace)Option 230 Second Bike, Row, or Ski @80-85%30 Seconds Rest (or very easy effort)x 20-30 minutesOption 3“RTW”1 Minute Bear Crawl1 Minute Jump Rope1 Minute Samson Stretch Lunge1 Minute Plank on Hands (FLR)1 Minute Pigeon Rocks (30 seconds each side)1 Minute Deep Breathing in Child’s Posex 5 rounds @ easy effort*Feel free to get creative, and add in other movements as you wish.

"AEROBIC DEVELOPMENT"

40-45 minutes @steady pace:3 Minute Run/Row/Bike60 Second Loaded Carry @moderate50 Mountain Climbers3 Minute Run/Row/Bike60 Second Plank Hold100 Single Unders