Light Circuit-4 rounds
-Body weight squats-15 (leg section)
-Scap retractions-10 (back section)
-Inverted rows-10 (back section)
-Full sit-ups-15 (abdominal section)
-60 seconds break between rounds
Light Runs
-800m Run-75% effort
-400m Run-60% effort
Foam Roll
-Single leg IT band Roll-60 sec each leg
-Sing leg glute roll-60 sec each leg
-lower back roll-60 sec
-shin roll-60 sec
-upper back roll-60 sec
-single leg quad rolls-60 sec each leg
Mobility
-Depth hold-60 sec
-Spider-Man mobility matrix-2 minute flow
-low frog stretch-60 sec
-kneeling hip mobility-10 reps each side