Wednesday, November 17th, 2021

Recovery/Active Rest Day

A. B3 Bands

3 x 

Bike 3 minutes 

Side Plank 45 sec each arm 

Glute Bridge 45 sec 

Lying Flyes 45 sec 

B. Stretch 5-10 minutes 

PM 

5 Sets: 

Weighted Ring Pull-up x 1

Strict or Assisted Pull-up x AMRAP-1 (max 8 reps) 

Weighted Bar Dip x 1 

Push-up x AMRAP-1 (max 10 reps) 

Rest/Stretch while partner completes circuit 

+

Walk/Hike 30-60 minutes