November 14, 2019

** Active Recovery **

A) Intervals: Rowing
• Primer: 5 Minutes (Steady State) @ 20 SPM
@ 5 (5-10 MIN)
• x 20s (ME / 25-30+ SPM
• x 40s Recovery (20-22 SPM)
– Repeat Until 10 Minutes*
@ 10 (10-15 MIN)
Cool Down: 5 Minutes (Steady State) @ 20 SPM

B) 3RNFT:
25s D Ball Hold
25s D Ball Squat Hold
SA Farmers/Waiters Walk 150’ (ES)
Standing Plate Twist x 30 (15 EW: 25-45#)

C) 3RNFT:
10 Banded Adduction Step In/Outs
20s Weighted Back Ext (ISO)
30 Fire Hydrants(15 ES/2s Pauses)

D) Accumulate:
• 200’ Bear Crawl
• 200’ Crab Walk (Hips Level*)
• 2:00 Super Man Hold
• 2:00 Banded Hollow Body
• 2:00 Banded Side Bridge (1:00 ES)

E) Breathing: 50 Breaths
• Lying Down: 3:3:3:0

F) Mobility & Maintenance
Wrap it. Mash it. Get Bendy.