2020.09.02

Pick an activity you can do for 20 minutes.

Examples.

• Walk
• Hike
• Jog
• Bike
• Swim
• Row
• Ski erg
• Inline skate
• Mountain bike
• Paddleboard
• Jump Rope
• etc.

DYNAMIC STRETCHING

WARM-UP

Do the activity leisurely, talking pace, half speed, slow for 3-5 minutes.

Rest for a minute or two. Grab a drink.

WORKOUT

Do the activity for 20 minutes.

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Idea:

As Many Rounds As possible in 20 minutes of:

• 200m Run
• 5 Pull-ups
• 10 Push-ups
• 15 Squats

Keep track of how much you completed at the 20 minute mark. But, if you’re halfway through a round, then finish the round and keep track of that time as well.

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COOL DOWN

10 minutes stretching.