Week 4 – Queens of the Crypt: ⚰️👑 Rise, Rally, Repeat ⚰️👑

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:
Dynamic Stretches 
5:00 minute walk or jog warmup
10-minute EZ pace
5 minutes of :20 sec strides/:40 sec recovery 

Workout: 
:30 push/:30 recovery
1:00 push/1:00 recovery
1:30 push/1:30 recovery 
2:00 push/2:00 recovery

Beginner: 1 set
Intermediate: 2 sets
Advanced: 3 sets

then, 5 minute of :20 sec strides/:40 recovery

Cool-down:
5:00 minute walk or jog 
Static Stretches