Warm-up:
Dynamic Stretches (video attached)
3:00-minute walk
Workout:
5 sets –
3:00 at Conversation Pace RPE 3-5
1:00 at Tempo Pace RPE 6-7
:30 at Swiftmas Sprint RPE 8+
:30 Rest/Recovery RPE 1-3
Cool-down:
2:00-minute walk
Static Stretches (video attached)