A. Run at easy pace for 20-30 min
B. 3 sets x 15 reps of : Body weight Hyperextensions with pause 2 sec at top/ 3 sets x 6-8 reps (both arms) 1 arm kb (light weight) Overhead squat / 3 sets of renegade 5 reps per arm (contol descend)
C. Mobility and foam roll 15 min
D. Eat and have contrast baths or shower
B. 3 sets x 15 reps of : Body weight Hyperextensions with pause 2 sec at top/ 3 sets x 6-8 reps (both arms) 1 arm kb (light weight) Overhead squat / 3 sets of renegade 5 reps per arm (contol descend)
C. Mobility and foam roll 15 min
D. Eat and have contrast baths or shower
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