"Active Recovery"

Foam Roll Quads

Warm Up (3 Rounds):

  • 50 Jump Rope
  • 15 Band Pull Aparts
  • 10 V-Up
  • 5 Sec. L-Sit

Met-Con (Tabata):

8 Rounds of 20 seconds of work followed by 10 seconds of rest:

  • Russian Twist / Flutter Kick
  • Box Jump / Bench Dip
  • Rope Slam
  • Bottom of Squat Hold / Plank
    * Complete all rounds of the first set before moving on to the next set *
    * Alternate moves in each set *

Cash Out (NFT):

  • 400m Farmers Carry (AHAP)
    * Focus on keeping the shoulders back and down *