Recovery RouTTine

A. General Warm up:
2 rounds thru –
1 min jog, bike, row, jump rope
20 total lateral shuffle steps
20 total bear crawl steps
10 per leg lunge with twist
5 per leg Sampson stretch with broom
10 broom good mornings
1 curtis P complex with broom or object resembling DB

WOD: (CLICK HERE FOR DEMO)

B. 35 min AMRAP:
– 4 total BB/DB curtis P complex (you may choose to alt. arms or do 2 reps on one side then 2 on the other)
– 8 per direction torso twists
– 12 lateral hops over DB (OR other object OR imaginary line)
– 16/12 cal row (200m Run; 12/10 cal. bike)

*E5MO5M 20 total mountain climbers. BEGIN the mountain climbers at the 5th minute and finish your last set on the 30th minute

Curtis P complex:
1 power clean + 1 R leg lunge + 1 L leg lunge + 1 push-press (S2OH)

 

If you have the equipment
and space:
35 min AMRAP:
– 4 barbell curtis P complex @ rx: 115/73; 75/53
– 8 T2B/K2E
– 12 box jump/step-down OR 15-30 DU (you choose # based on ability)
– 16/12 cal. Row or 200m Run or 12/10 cal. air bike