Swiftmas Sparkle: Birth-TAY Bonus Trivia Bash

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 (video attached)
5:00 minute walk RPE 1-3

Workout:
5 sets of:
:30 sprints RPE 8+
1:30 recovery/light jog RPE 2-4

5 sets of:
3:00 minute tempo RPE 6-7
1:00 minute recovery/light jog RPE 2-4

5 sets of:
:30 sprints RPE 8+
1:30 recovery/light jog RPE 2-4

then,
13-minute Conversation Pace RPE 3-5

Cool-down:
2:00-minute walk
Static Stretches (video attached)