7-24-2019

MOBILIZE/RECOVERY DAY

Buy In (warmup)

Group Foam roll – 10 min

(2 min per area)

– Calves

– Quads

– Hamstrings

– Upper Back

– Lats-Tricep

5k Run/Row

10x 500m rows/400m run (approx 5k)

*for recovery, take it nice and easy. Just move

*feel free to mix and match running and rowing

*30 min time cap

Cash Out

Group Stretch— 10 min

(2 min per stretch/1 min per side)

– Pigeon

– Couch

– Banded Shoulder

– Spider-Man

– Prayer