12:00 Recovery Row
*Every 3:00 (on the 3/6/9/12), complete 12 Hip Extensions
A good amount of work pulling today. A recovery pace here will provide a flushing effort, expediting our recovery through increased blood flow. Naturally no score for this. Should be a conversational, light pace. If we do not have a GHD for hip extensions, a band can be used for banded good mornings .
Following, complete one of the two:
1) CrossOver Symmetry Iron Scap Protocol
or
2) CFNE Bulletproof Shoulders