Recovery Conditioning Circuits - 3x7 mins at RPE 6:
1. Prone SL slider straight hip adductions x 6 p/s
+ Bike x 8 cal.
2. Hollow DB chest-fly x 15-20 (1-2 RIR)
+ Row x 8 cal.
3. Ring/TRX skull-crusher x 8-12 (1-2 RIR)
+ Split-stance toe-touch x 6 p/s
+ 90/90 hip rotations x 6 p/s
*45 sec. rest between circuits
Recovery Breathwork
- Box breathing x 2-3 mins
HFCU: Max, -1, -1, Same, Same >5 Weighted chin-up 5RM >1 Bodyweight <1 Band-supported 1.5 chin-up Strength accessory - 3 sets of: - Back extension hold x 35 sec. - Band overhead tricep extension x 10
Mobility cool-down - 2 rounds of: - Toe-touch hold x 30 sec. + wide toe-touch hold x 30 sec. - Bench hip-flexor stretch x 30 sec. p/s - Roller snow-angels x 30 sec. + roller childs-pose x 30 sec.
HFCU - Max, -1, -1, Same, Same >5 Weighted chin-up >1 Bodyweight <1 Band-supported 1.5 chin-up Recovery Conditioning Circuits - 3x6-8 mins at RPE 6: 1. DB incline-row x 10-15 (2-3 RIR) or DB incline f
