Day 3: Active Recovery
For 10 minutes: Assault bike – 30s moderate pace/30s easy pace
Then
Lower Body Warm-up:
Foot Lacrosse smash
PNF Calf Stretch
Ankle PAILS/RAILS
Couch Stretch
90/90
Upper Body prep:
FRC Shoulder Circles (and this)
Then
Misfit Shoulder Prep
Then
10 Rounds:
10 Close-grip Overhead squats barbell only, slight pause in bottom and top position
60 Foot sled drag forward (light)
10 Pushups
60 Foot sled drag backwards
10 Ring Rows (easy)
then
20 minute Airdyne/Assault bike Zone 1
“Around the World” See OPT video in earlier posts
Or 30-45 minute weighted vest/backpack walk
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