Recovery RouTTine

A. General Warm up:
500m Row/Run

2 sets:
10 weighted good mornings
5/leg cossack squat
2 box/broad jumps
5/side iron cross stretch



B. 4×6 deadlift progression.
:90 sec-2 min rest between sets.

Build to something that feels
moderately heavy. Take at least
2 warm up sets before beginning
working sets of 6.

aTT home:
4 sets:
– 12 DB RDLs
– 6 per leg side plank top leg marches
– :60-:90 sec rest btw sets

C. 3 rounds for max reps:
1 min max wall balls (aTT home: goblet squats)
1 min max box jumps (aTT home: broad jumps; jump rope; jumping jacks)
1 min max cal. row (aTT home: cal row; cal bike; shuttle sprints at a 10m distance; burpee)
1 min rest