Recovery = Gains

Foam Roll/ Lax Ball: 5-7 minutes focus on calves, glutes, pec/shoulder Foundation:  10 minutes Basic Founder Series Deadbug series Mobility: 10 minutes Thoracic Rotation Hip Rotation “Dead Leg”  20 min AMRAP 15 Cal Bike 10 Thrusters (95/65) 5 Box Jumps (30″/24″/20″)