Thursday 12.3.2020 (Home Workout)

"FITNESS" & "PERFORMANCE"

**Below are 3 options for some easier movement for today; if you'd prefer something more intense, please look back through our archive of home workouts by clicking here.Option 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

"RUN, ROW, OR BIKE"

1 Minute @easy pace1 Minute @moderate pace30 Seconds @easy pace30 Seconds @tough pacex 7-10 rounds (21-30 minutes)*If your pacing is inconsistent, take an extra 3 minute rest after Set 4 or 5 before moving on.