20min run at easy pace w/ either 10 jump squats or 10 jump tuck squats EMOM (every minute on the minute) until you complete 20min of easy running.

Workout Details: You must complete 20 minutes of running. The run pace is performed at a low intensity/conversational intensity. Targeting a heart rate not to exceed 180 minus your age. During your 20min run, you are to perform either 10 jump squats or 10 jump tuck squats EMOM. As example, start workout, run 60sec, perform squats or jumps, run until minute 2, perform squats or jumps, repeat until you complete 20min of running.

Jump Squats: Begin with feet slightly wider than shoulder width and hands behind head. Squat to quarter depth, explosively jump straight up, land fully on both feet with hips back and chest and head up. Focus on landing properly for each rep.

Jump Tuck Squats: Perform same as jump squat except tuck feet under hips while feet are off the ground.