Yoga/ Stretch

up dog/ down dog

camel pose

forward fold

pigeon pose

Hold each for 10-20 seconds focusing on your breathing. Keep rotating through 20-40 minutes.

AT HOME

run 800m

:30 second plank hold

30 flutter kicks

:30 second plank hold

3 rounds

forward lunges

reverse lunges (step back instead of forward)

hand release push-ups

4-6-8-10-12-14-16 ……

AMRAP 15 minutes

Notes: lunges are in place can be done with no weight or holding DB at sides 25/35

AT HOME

Yoga – Flow

Up dog/ down dog/pigeon pose/ child’s pose/ camel pose

If you are not familiar with the pose or stretch type it into a Google search. Hold each pose 15 seconds focusing on your breathing 20 -40 minutes.

AT HOME

Run 5k

Scaled versions: run 1.5 or 1 mile

Tabata (20 seconds of work/10 seconds of rest X 8)

push-ups

sit-ups

mountain climbers

burpees

Perform in a rotating fashion; example, 20 seconds of push-ups 10 seconds rest, 20 seconds of sit-ups 10 seconds of rest 20 seconds of mountain climbers 10 seconds of rest, 20 seconds of burpees 10 second rest for 8 rounds

AT HOME:

400m walking lunge

(That’s it! Yep that’s it. Mobilize those hammies, glutes quads and calves after)

Yoga/ Rest/ Recovery

Bounded ankle (butterfly stretch)

Seated forward fold

Upward facing dog

Half moon pose

Camel pose

Rotate through these 5 poses/ stretches for 30 minutes holding each for 10-20 seconds focusing on your breathing. Here is a link that shows and describes each

https://greatist.com/move/common-yoga-poses#intermediate

AT HOME

We’re All in this Together

Partner workout for time:
800m run together

Then 3 rounds:
200 double unders
100 air squats
50 devil press (20/35)
800m run together

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Scaling/ Solo Version

run 4 minutes

100 lateral hops

50 air squats

25 burpees

run 4 minutes

AT HOME

Solitary (Comptrain)
On the 0: 600m run
On the 4: 400m run
On the 7: 200m run
On the 10: 600m run
On the 14: 400m run
On the 17: 200m run
On the 20: 600m run
On the 24: 400m run
On the 27: 200m run

Notes: one time around a track is 400m

If you don’t have access to a track or for scaling purposes use a watch and follow these times:

run 3 minutes, rest one minute

run 2 minutes, rest one minute

run one minute, rest two minutes

3 rounds