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.
Flying solo today.
3 8 min AMRAPS – 3 min rest between.
1. 1-2-3-4 etc
Devils Press 25# DBs
Box jumps
9 + 9 box jumps
2. 1-2-3-4 etc
Push ups
Goblet squats
11 + 9 push ups
3. 1-2-3-4 etc
Pull ups
V ups.
11 + 14
My v ups died after the round of nine and I substituted straight leg sit ups. All pull up UB.
That hurt!
Good work out for this ugly Sunday.
A. AMRAP 10
25’ front rack DB lunge #50s
3-6-9-12-15-18(capped at 9/18)
B. 5 rounds
400m run
30 calorie row
30 wall ball #20
29:50
(5:13/5:41/6:55/6:28/5:30)
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