ACTIVE RECOVERY
A) Breath work

10 deep breaths in quadruped position (in through nose, out through “pursed” lips to create resistance)
10 deep breaths in bottom of squat (in through nose, out through “pursed” lips to create resistance)
10 Deep breaths hanging from the bar (in through nose, out through “pursed” lips to create resistance)

Full body prehab circuit
3 rounds
8 reverse snow angles with 1.25k plates
8 e/side 90/90 to External Rotation
8 e/side Elevated Ankle Lunge
4-minute Row @ recovery pace

3 rounds
20 sec Banded Pass Throughs
2wall walks
10-20sec/side Single arm hang
20m e/side Front rack + overhead carry
4-minute Assault bike @ recovery pace (men under 52 rpm and women under 47 rpm)