90 min

Step #1 – Breath work and warm up flow
1.Diaphragm awareness / release drill (5 to 10 reps)
2.Flow sequence, choose one or two

Step #2 – Main recovery work
A.For 20 to 30 minutes at relaxed pace (HR @ 120 – 140)
2 Turkish get up
4 Windmill
6 Overhead reverse lunge
8 Clean and Press
10 Front squat
12 Russian KB swings
50m Rack Walk
200m jog > 10 cal AB
Note. All reps are per arm on each movement
> 8 kg KB, 30 min, 2 rounds + 4 TGUs

B. + additional:
Easy AB for 25 minutes
44-46 rpm, 141 cal

Step #3 – Optional (long) movement recovery flow
Shoulder