Chasing Shadows: The Vanishing Act

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 (video attached)
5:00 minute walk
10-minute easy pace RPE 3-5

Workout:
5 sets of 30 sec sprint with 30 sec recovery
2:30 Lower Tempo
2:30 Conversation Pace

5 sets of 1 minute PUSH with 1 minute recovery
2:30 Lower Tempo
2:30 Conversation Pace

5 sets of 1:30 minute PUSH with 1:00 minute recovery
2:30 Lower Tempo

Cool-down:
5:00 minute walk
Static Stretches (video attached)