RECOVERY DAY

Posted by AB

WORKOUT OF THE DAY

CONDITIONING

200m run @easy pace
400m run @moderate pace
200m run @easy pace
100m run @sprint pace
* continue running, no rest between reps

STRENGTH
3 sets of:

10 Cossack Squats @20% Back Squat 1RM
*1 sec pause at the bottom of each rep

Superset with:
20 Banded Hip Thrusts (bodyweight)

OPTIONAL MOBILITY
3 sets of:
10m Ostrich Walk
20 Arrested Supermen

-then-
5 min Squat

-then-
2 sets on each leg of:
30sec Gastrocnemius stretch
30sec Soleus Stretch

OPTIONAL FUNCTIONAL BODYBUILDING
3 sets of:
10 Suitcase Bulgarian Split Squats (each leg)
5 Turkish Sit-ups (each arm)

-then-
2 sets of:

Barbell Bicep Curl
*21’s BABY! (7 bottom to halfway up, 7 halfway up to top, 7 full reps)

-then-
Tricep demolition
3 sets of:
12 Diamond Push-ups
10 Tricep kick backs

* No rest between sets

OPTIONAL ZUU
In pairs, 3 rounds of:
10 Burpees
* While burpees are being completed, partner is performing Kick-sits

Rest 2 minutes after final round, then

3 rounds of:
10 Half Hindu’s
* Partner holds straight arm plank

Rest 2 minutes after final round, then

3 rounds of:
10 Frogs
5 Explodes
* Partner holds parallel squat

About AB

Crossfit Coach

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