Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

4
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Janelle Winston
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Janelle Winston

Hubby and I did a partner WOD we invented

Buy In: 100’ HSW (split 50/50)

50-40-30-20-10
Wall balls
Power cleans

6 BMU between each round.

Cash Out: 500 M ski erg

26:30

Mike Slagle
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Mike Slagle

That looks fun. I’d be scaling from the jump though 🙂 Great work!

Mike Slagle
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Mike Slagle

Friday’s workout:

tempo deadlifts: 255×8
tempo bench press: 165×10
lunges 20×44 lb kb
plank: done

Metcon: 60 lb kb
9+12

Janelle Winston
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Janelle Winston

Nice work Mike!