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.
Partner Wod
Partners alternate running 8-400m. While one person is running, the other does 20 KBS on odd rounds, and 15 T2B on the even rounds.
My wife and I finished this in 31:02. My runs were all right around 1:45 which went from smooth and easy to I need to push the last 2!
400m run
3 rounds:
12 T2B
15 push ups
3min rest
3 rounds :
12 T2B
15 push ups
400m run
11:41 (includes rest)