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Thursday Oct 3rd

Active Recovery


Row Meters (x10)

Side Plank Seconds (Split Between Sides)

*first row is 1000m then 100 seconds plank split between each side, the 800m row and 80 seconds, etc.

Recover Stretching

Lat stretches:

  • Foam roll lats

  • With PVC pipe kneel on ground in front of a box, press head through arms while holding the PVC


  • With band around rig and ankle, lean into band to stretch ankle


  • Using band and laying on back pull leg back and to the side, 2 minutes a leg

Lizard pose: 2 minutes/side

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