Tempo 3 x 8m @ 88-90%, recover 4m between.
3-4 sets of each:
Body weight ONLY
Barbell Back Squat, or Front Squat 8-12x
Dumbbell Carry (length of gym and back, whatever weight gives a slight challenge)
3 circuits of:
10x kettle bell swing: https://www.youtube.com/watch?v=YSxHifyI6s8
5x ab roller: if gym doesn't have one, sub in another of your favorites. https://www.youtube.com/watch?v=A3uK5TPzHq8
60" side plank (30" per side):
Once planks are easy, do this variation: https://www.youtube.com/watch?v=UIDaXSXjuGc
10x SLOW Mountain Climber: https://www.youtube.com/watch?v=nmwgirgXLYM
10x SLOW Russian Twist: https://www.youtube.com/watch?v=wkD8rjkodUI
Tempo, 1 x 25m @ 90%
4 sets of 12-16 reps
Lateral Goblet Squat
Single leg dumbbell overhead press
Single leg squat pistol squat(5 reps)***
This should be mentally refreshing. No intervals, but use this to work on the aerobic engine by keeping the legs spinning. Shoot for less than 10% of zone 1!
Muscle Tension Interval: this is basically pedaling intentionally in TOO HARD of a gear. Make it so that your cadence is 60rpm, and slowly churn the gear over. Do this for 6 minutes, rest 3 minutes, then repeat twice more.