Thursday 5.28.2020 (Home Workout)

"HOME WORKOUT"

**Active Recovery DayOption 130 Minute Run @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

"AEROBIC DEVELOPMENT"

Bike, Run, or Row:30 Seconds @moderate intensityRest 15 secondsx 6 rounds (record total distance)Rest 1-2 minutes, then...1 Minute @same speed as aboveRest 15 secondsx 3 rounds (record total distance)Rest 1-2 minutes, then...90 Seconds @same speed as aboveRest 15 secondsx 2 rounds (record total distance)Rest 1-2 minutes, then...3 Minutes @same speed as above (record total distance)