60 min

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

Step #2 – Main recovery work
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
50 m Rack Walk
200 m jog
Note. All reps are per arm on each movement
> 8 kg KB
125/147

Step #3 – Shoulder recovery flow