Rest Day
Recommend full rest day, or a light active recovery day, light 30:00 Minute Walk/Bike/Row
-or the following flow-
:30 Neck Rolls (R/L)
:30 Shoulder Rolls (Forward/Backward)
:30 Small Arm Circles (Forward/Backward)
:30 Big Arm Circles (Forward/Backward)
:30 Hip Circles (R/L)
:30 Knee Circles (R/L)
:30 Ankle Circles (Right Foot/Left Foot)
:30 Calf Raises
1:00 Toe Touches (Standing – reaching towards the floor. Similar to a deadlift, but rounding the back is okay. Ease into this)
1:00 Inchworms
1:00 Cossack Squats
1:00 Alternating RDLs
:30 Scorpion Stretches
:30 Cat Cows
:30 Birddogs (Each Side)
-Into-
3 Sets: @Easy Pace
1:00 Marching
:30 Plate Hops/Single Unders
1:00 Burpees
1:00 Cossack Squats
-No rest b/t sets-
***Feel free to spend more time in any pose/stretch that you want!