November 26, 2020 – Performance and Limited Equipment Worktous

PERFORMANCE

Warm-Up.

400 meter run @ 50% pace
30 second rest
300 meter run @ 60% pace
30 second rest
200 meter run @ 70% pace

Followed by…

Two sets of:
Forward Lunges x 10
Reverse Lunges x 10
Lateral Lunges x 10
High Kicks x 10 each leg
Single-Leg Jumps x 10 each leg

Then…

“Turkey Trot”
For time:
Run 5k -or- Row 5k

My preference is that you run outside. If you’re running outside, note the course as this will be something we come back to periodically as a good test of your aerobic capacity. You are the turkey! Happy Thanksgiving!

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Perform the following…

Walk, Jog, or Row a 5k while trying to breathe solely through your nose.

OR

Go for a walk with family and be thankful you get to rest today 🙂