1 × 1200s
20 min Z1 — conversational pace, no effort
2 × 20 reps
Each foot. Full range. Slow and controlled.
1 × 600s
Quads, hamstrings, calves, glutes, upper back — 60s per area
2 × 60s
Each side. Kneeling lunge. Hold 60s.
2 × 10 reps
Each side. Open chest fully.