This is a deload / Rest & Recovery week. Let the hard work of the previous two weeks soak in.
For some of the workouts that require set work to rest ratios (like the HIIT workouts) consider using the Smart WOD Timer App (Free). You can program work / rest intervals in the tabata timer.
SIT (Sprint Interval Training). These are short / sharp workouts. You can do these running, cycling, rowing, etc. Use these workouts after you have done a functional Strength workout or a lighting heavy workout and you want a longer workout. You are already warmed up so can get into the hard work quite quickly. OR you can use these workouts for when you don't have time to do one of the longer bike or run workouts.
Functional Strength 1:
Follow along video ....>>>
Follow along video...>>>
Yoga for Tired Legs with Adriene.
Functional Strength 2:
PACE Foundation Video ...>>>
Mobility Foam Rolling
Follow along Video ...>>>
Foam Rolling Full Body with Shona
Bike SIT (Sprint Interval Training): HARD
5-10 min spin (include 3 x 30s Max Cad. 3 x 30s Time Trial efforts. 3 x 30s Stand)
5-8 x 25 sec. HARD. RI = 2 min. EASY
5-10 min spin
Run workout SIT (Sprint Interval Training): HARD
3-5 min EASY
3 x 15s accelerations.
1 min EASY
1 x 15 sec. MOD-HARD to HARD. RI = 1:30 min. EASY
1 x 25 sec. MOD-HARD to HARD. RI = 1:30 min. EASY
Repeat x 5
3-5 min EASY
Mini Movement Breaks: