Warmup
800m Easy jog
1×10 Yards per exercise:
High knee pull + lunge
Back lunge + twist
Side lunge
Inchworms
Spiderman lunge
Workout
20 Min of your choice of low intensity monostructural activity
-Run
-Ruck
-Swim
-Bike (if available)
Accessory
For 2 min each
Downward dog
Childs pose
Bottom of the squat
Seated hamstring stretch
Frog stretch
Seated groin stretch
and then