OPTION 1: Active Recovery

After the Group Warm Up perform in order:

A. Foam Roll / Lacrosse Ball for 10 Minutes

B. Row Bike or Jog at a conversational pace for 10 Minutes

C. 10 Min AMRAP NFT focusing on PERFECT reps at conversational pace of:
10 Pushups
10 Air Squats
10 AbMat Situps with Feet in Butterfly Position
10 Walking Lunges
10 Ring Rows or 5 Strict Pullups

D. 10 Min of Static Stretching



2 Min Row or Bike

Grab a Medium to Light KB

All on Right Side
1 TGU Up
5 Single Arm Swings
5 Cleans
5 Strict Press
5 Front Squats
5 Burpees

Switch Sides and Repeat

Practice Single Leg Jumps As a Group with Mini Hurdles


Complete in Any Order

A1. Reverse Sled Drag Length of Gym Once or Back and Forth (facing the sled)
A2. Handstand Walk Length of Gym (3 attempts) OR Handstand Hold
Practice accumulate 20-30 sec

Walk with Odd Object or Jog 1 Lap

B1. Prowler Push Length of Driveway Down and Back (outside)
B2. Max Unbroken Set of TTB – Athletes Can Try scaling today to Toes
to Rings (these are easier)

Walk with Odd Object or Jog 1 Lap

C1. Heavy Farmer Carry Down and Back Pair of KBs OR Walking Lunge Down
and Back with KBs at sides
C2. 3 Lateral Single Leg Jumps on R & L in both directions over mini hurdles*

Walk with Odd Object or Jog 1 Lap

*athletes may opt to jump with both legs but do not rush the movements
and stick the landing on each jump.




3 Rounds of Max Effort
15 Russian Swings 53/35
10 Burpees
1 Mile Assault Bike

Rest 1:1 (if it takes you 5 Min to complete the work – you rest for 5 Min)