Wednesday 

March 2nd, 2016

Active Recovery Day

1. Assault Bike:

45-minutes of Assault Bike at 60% effort, with the last 20-minutes at a slightly faster pace 

= 412 calories / 15.3 miles. 

First 25 minutes at 50-55 RPM's.

Last 20 minutes at 60-70 RPM's.

2. Mobility:

3-minutes of anterior shoulder stretch /arm

3-minutes of pigeon stretch /leg

2-minutes of child's pose 

3-minutes of hip flexor stretch /leg

3-minutes of seated straddle pose

Foam roll posterior chain, lats, shoulders 

3. Physical therapy:

= Complete this afternoon.