5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat.
7 shoulder press front and back
10 Air Squats
Do 2 Wall Balls @ 20 / 16# in the first minute
4 Wall Balls in the second minute
6 Wall Balls in the third minute
Continue until you can not get all of the given reps done in the given minute
Couldn't find records so . . .
7 Minute Upper Body Stretch
10 minute stretches Hamstrings and Hip flexors
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.
Bike 10 Minutes
Run 400 Meters
Row 500 Meters
3 Minute Accumulative Plank Hold
808 4th Ave N