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30 November


Active Recovery / Rest day all athletes


-Do 10 minutes of active warmup; Inchworm, wall walks, double under work, 200-400m run

-Do Crossover Symmetry for 15 minutes.

-Pick a skill and work on it for 15 minutes.

-Do mobility for 15 minutes: 5 minutes light rowing/bike, 5 minutes of foam rolling, and 5 minutes of band work.

*if you just completed the 55 minute cycle this is a active recovery day.


Cool Down

Foam Roll out focus on lumbar

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