5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat.
10 Box Steps
10 PVC Pass Through
20 GHD Hip Back Extension
if you can't do the above sub GHD Back Extension
if you can't do either of the above sub Hip extension
2 - 20
200 ft Waiter Walks each round
7 Minute Upper Body Stretch
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.
20 Sit Ups
808 4th Ave N