80 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 Skin the cats
4 Strict toes to bar
6 Cossack squats, alternating sides
10m Handstand Walk > HS wall runs
20 cal Assault bike
25 minutes, 2 rounds + 4 T2B
B. Easy AB for 20 minutes
111 cal, 45-46 rpm

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