Active Recovery

Training:

MAP 10, 30-45 minutes:
300m row
800m run
200m farmer's carry (1.5/1pd)

rest minimally, then:

DB external rotation @ 4010: 12/arm, 10/arm, 8/arm; rest 30 seconds between arms, 90 seconds between sets

rest minimally, then:

band back traction, 2 minutes each leg
(include movement in the mobility - different degrees of hip flexion, passive and active (PNF) methods as well)