Active Recovery Day
Spend 30-60 minutes engaged in some light, aerobic activity. Walk, swim, row, bike, or Airdyne. Your pace should be easy and conversational. Focus on staying present in the activity. When finished, you should feel refreshed, not drained and further fatigued.
Flexibility and Mobility
Spend at least 30 minutes improving the relationship between you and your muscles. Stretch, smash, or roll with yoga, bands, and ball work. Choose 5-6 exercises from the Mobility WOD posters and spend several minutes with each. Be specific to your mobility needs, then pick one outside your target area and explore.
Yoga – spend 20-30 minutes practicing your favorite postures or flow series from the Catherine Woods 3, 2, 1…Flow Workshop.
Massage, nap, read, music, meditate—whatever your preference, whatever your specific needs, do something that recharges your batteries and leaves you feeling refreshed and in positive state of mind.
Workout of the Day
Three sets of:
Back Squat x 3-5 reps at 30X2
Wall Climb x 2 reps (pause for 10 seconds between reps)
Plank from Elbows x 60 seconds
Five sets for total working time of:
10 Wall Ball Shots (20/14 lbs.)
10 Hand-Release Push-Ups