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Day 34- Saturday

Active recovery day or makeup day.

Baseline

Roll glutes and hamstrings with ball (sitting on box)

Release hip flexors (lay face down on ball, with ball 1” to the side of your belly button)

Then roll quads with roller. 

3x

10/10 bird dogs

10 Supermans

1/1 arm bar 

10 good mornings

Active Recovery

For 30 mins

400m easy run/ row

bear crawl length of gym

1 min jump rope

30 sec total one arm, one leg plank

Rest to dark gray

Do your best to stay in green during the runs/ rows.

Durability

1 min per side of each

Figure 4 stretch on wall

Couch Stretch 

Brettzel

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