Active Rest

Soft tissue:

Foam roll:
Hip flexors
Adductors
Hamstrings

Ball roll:
Calves
Glutes
Arch of foot

2 minute shoulder mobility with ball
*Internal/external rotation

Warm up:

500 m row

2 rounds:

10 seal jacks
10 straight leg march
10 high knee tucks
10 heidens
10 lateral high knee
      then
1 minute jump rope

“Active Rest”
2-3 rounds NO TIME
10 bench press
10 GHD sit ups
10 pull ups
10 supermans
10 KB swings
10 windmills

Recovery:
Ball roll: pecs/tris
3-way hamstring stretch

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