Active recovery day

Upper Body

1. Puppy Pose: 1 Minute

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2. Shoulder to Floor: 1 Minute Each Side

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3. Wrist Stretches: 1 Minute

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Lower Body

1. Couch Stretch: 2 Minutes Each Side

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2. Pigeon Pose: 2 Minutes Each Side

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3. Butterfly: 90 Seconds

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4. Pike: 1 Minute

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5. Straddle: 1 Minute

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6. Kneeling Split: 1 Minute

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Optional Active Recovery 30 min

5 Sets:

1k Row / 1 k run

After Each Set:

15 Russian Kettlebell Swings

30 Second Side Plank (Each Side)


• This optional active recovery is not for time or score

• To keep it active recovery, move at a fairly light pace throughout

• Choose a moderate load on the kettlebell that allows you to complete the 15 reps unbroken each round

• After you finish each row, complete the swings and planks before moving back to the rower/ or run .