Warm-up: (15 minutes)
Dynamic Stretches (Video attached)
5-minute walk
5-minute easy jog
5-minute strides
Workout: (32 minutes)
10 minutes RPE - 3-4
8 minutes RPE 5-6
6 minutes RPE 6-7
4 minutes RPE 7-8
2 minutes RPE 8-9
1 minute all out 10
1-minute recovery
Cool-down: (8 minutes)
5-minute strides
5-minute walk
Static Stretches (Video attached)