NO EQUIPMENT
Complete the following movements at 70% effort for 30 minutes:
20 Jumping Jacks/Double-Unders
20 Mountain Climbers
20 Air Squats
10 Single-Leg Deadlifts (Right Leg - no weight)
10 Single-Leg Deadlifts (Left Leg - no weight)
30 second Hollow Hold
30 second Hollow Rock
60 second Rest
Three sets of:
Stretch #1 x 2 minutes
Rest 60 seconds
Stretch #2 x 2 minutes
Rest 60 seconds
You choose the stretch that you feel that you need the most.
LIMITED EQUIPMENT
Ten sets of:
30 second Run/Bike/Row @ 95% effort
2 Minutes Jog/Bike Row @ 75% effort
Perform the 2 minute interval with nasal-only breathing. You might find that you can not immediately nasal breathe after the 95% effort, but the goal is to recover as quickly as possible.
Three sets of:
Stretch #1 x 2 minutes
Rest 60 seconds
Stretch #2 x 2 minutes
Rest 60 seconds
You choose the stretch that you feel that you need the most.
