Mixed Modality Zone 2 workout:
For heart health, muscular endurance and movement pattern skills
Complete the following at Zone 2 pace
125m e/s heavy Suitcase walk (pick a KB/ DB up with one hand, hold it at waist height and go for a walk. This should challenge both your grip and the opposite side lower back)
400m run
25 DB Push Press, (at a weight you can manage all 25 with one break) https://buff.ly/3OHleCb NB this video is with a barbell, substitute 2 x Dumbbells
400m run
25 Chin ups/ scaled chin ups (scale so you finish in no more than 5 mini sets) https://buff.ly/3UaAieT
400m run
25 Russian KBS (at a weight you can manage all 25 with one break) https://buff.ly/3HnO1au
400m run
25 Goblet Squat (at a weight you can manage all 25 with one break) https://buff.ly/3O80Ych
400m run
26 Weighted walking lunge (at a weight you can manage all 26 with one break) https://buff.ly/483tzXp
400m run
250m heavy Farmer's walk (pick up a pair of heavy KB/ DBs and go for a walk, should challenge your grip, your shoulders and make your breathing harder)
400m run
25 e/s halo rotations https://buff.ly/49dBVNq
Scaling:
S: Reduce the runs to 200m and complete 1 round
M: Complete 1 round as prescribed
L: Two rounds as prescribed
XL: 3 rounds as prescribed