5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat.
10 steps each extended arm dumbbell Walking Lunge
10 Russian Twist
3 Power Clean
21 - 15 - 9
50’ Farmer Walks
Weighted Box Step @ 50% Back Squat
Kneeling Half Moon
10 minute stretches Hamstrings and Hip flexors
Yoga - Cobra Position
Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
500 Meter Row
10 GHD Sit Ups
10 GHD Back Extension
808 4th Ave N