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
2:00 minute walk (oops I said 3 minute walk, ignore that it is only 2 minutes)

Workout:
8:00 minutes at CP
6:00 minutes at Lower Tempo
4:00 at Tempo
2:00 at High Aerobic
1:00 PUSH

Recover for 1 minute
then finish with four sets of
20-sec strides and 40-sec recoveries

Cool-down:
2:00 minute walk
Static Stretches