Warm up with joint mobility and dynamic movement. Yesterday was a full body killer, and today we will work all of that lactic acid out again in a different way. Quick 4 minute round of calisthenics with 30 second intervals and then get after it. Map out a good half mile track at a park, where you live, or at a HS track. I like my neighborhood due to the elevation changes both severe and subtle. Also, running in a circle on a track is boring to me..
4 rounds
800m run
20 Sit outs
20 High knees
20 Push ups
20 Plate clean and press
20 Crunches
Cool down, have a nice day.
4 rounds
800m run
20 Sit outs
20 High knees
20 Push ups
20 Plate clean and press
20 Crunches
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