RECOVERY DAY

WARM UP

SMR:

• 2:00 t-spine
• 2:00 lumbar spine
• :90/90 glutes

2 Rounds:

• 12/12 SL glute bridges
• 8/8 SL BB RDL
• :30 plank push ups

RECOVERY WOD

A. For 20 Minutes:

• 15 sit-ups
• 10/10 BW step ups
• 15 monster band press
• 10 slide board body saw
• 15 monster band good mornings
• 10 HR pushups
• rest as needed

B. 2 Rounds:

• 2:00 row
• 1:00 rest
• 2:00 TM run
• 1:00 rest
• 2:00 sled push (empty)
• 1:00 rest
• 2:00 singles
• 1:00 rest