Recovery RouTTine

A. General Warm up:

2 min run/row/bike/high knees + jumping jacks + lateral shuffles
then
2 sets:
8 KBS/DBS/backpack swings
8 hollow rocks
8 wall or floor angels
4 push-ups to side-plank
4/side crab rotations (get into a crab walk positions and rotate from one side to the other keeping your feet on the ground)

CLICK HERE FOR WORKOUT EXPLANATION

B. 0-12 min:
10 min AMRAP alt. rounds with a partner:

Partner A performs:
– 8 ab-mat sit-ups
– 4 burpee DB deadlifts
While Partner B:

Holds 2x DBs by their side

B2. 12-22 min:
10 AMRAP alt. rounds with a partner
Partner A:
– 3 burpee over bar
– 3 hang power clean (135/93) (aTT home: 6 alt. 1-arm DB hang power clean or 6 dual DB hang power clean)
Then, on the last hang power clean, hold bar/DB(s) in front rack as
Partner B performs the following:
500m bike

*Individuals perform the following
1st AMRAP:
– 8 ab-mat sit-ups
– 4 burpee DB deadlifts
– 50m Farmer’s carry (may perform as single arm DB farmer’s carry or 2x DB farmer’s carry)

2nd AMRAP:
– 3 burpee over bar
– 6 alt. 1-arm DB hang power clean (use 2x DBs if you have them)
– 50m 1-arm OH carry OR mixed grip carry (1x suitcase + 1x OH)

Measure 50m as 50 steps out + 50 steps back