Recovery 1
A) 10 each of
- Back belly breaths
- Nods and nos
- Rock forward and back
- Birddogs
- Deadbugs
- Upper body rolls
- Lower body rolls
B) RFQ15
- 5 PVC dislocates
- 10 PVC hinges
- 30s goblet squat hold
C) RFQ15
- 5/5 tall kneeling haloes
- 5/5 forward and back crawl steps
- 10 band pull aparts
D) 5m bodyweight flow
Recovery 2
A) 10 each of
- Back belly breaths
- Nods and nos
- Rock forward and back
- Birddogs
- Deadbugs
- Upper body rolls
- Lower body rolls
B) RFQ15
- 10 light swings
- 10 light goblet squats
- 1 shoulder blaster
C) RFQ15
- 30′ frog hops
- 30′ bear crawl
- 60′ double overhead carry
D) 5m bodyweight flow