Recovery/Mobility (on your own)

• 1 Mile jog, bike, or elliptical: Zone 2 Heart rate @120 - 140bpm (6 - 12min)

• Roller: 60 seconds on every muscle group

  • Lower Body: Feet, Calvs, Tibs, IT Bands, Quads, Hamstrings, Groin, Glutes (16min)

  • Upper Body: Back Scaps, Lats, Shoulders, Triceps (4min)

  • Anything else you need

• Stretch (16min)

  • 90 90 rotation 60seconds x 3 Rounds

  • Pigeon 60seconds x 2 Rounds (each leg)

  • Hip Flexor 60seconds x 2 Rounds (each leg)

  • Childs Pose 60seconds x 3 Rounds

  • Splits 60seconds x 2 Rounds

• KOT (10min)

  • Calvs at Incline hands on wall 25reps x 3 rounds

  • Tibs Incline butt on wall 25reps x 3 rounds

  • Elephant Walks 20reps x 2 rounds

  • Knees over toes lunge stretch 20total each side