Since you will be fasting today, this will be a “regeneration” day. We’ve been putting a lot of stress on your body, and now it’s your time to stretch, foam roll, and relax.
Foam Roll tops of legs, calves, and back 2 min ea
Downdog Calf Stretch 30s ea
Quadruped Extension Rotation 30s per side
Bird Dogs in Bear Position 60s total
Repeat 1x for a total of 2 rounds
Circuit #1: Regeneration
A1. TRX Deep Squat with Lat Stretch x10 deep breaths (can use a door frame for this one)
A2. Wall Bugs x8ea
A3. T-Spine Extension on Foam Roll (low/mid back to top of shoulder blades) x1
A4. Mountain Climbers (FAST) x 50ea
Rest 90s. Repeat 4 more times for a total of 5 rounds.
CIRCUIT # 1