Option A: Recovery
1. 15-20 minute row/ride/run/ski at a conversational pace
2. Deep KB sumo squat on boxes: 4 x 10 reps
3. Band good mornings: 4 x 15 reps
4. Bent over DB fly: 3 x 10 reps
5. Standing DB external rotation: 3 x 5-10 reps
6. 1-2 hip centric stretches
Option B: Test
Pick one of the FieldHouse Five categories you've yet to test, determine a benchmark goal for yourself, and hit the test. If you exceeded your agreed upon benchmark penalty - you earn a reward. If you don't, a punishment of SDN's choice will ensue immediately following.
Post your rest or test to comments.
Watch the 6 minute trailer below. Find the documentary on Netflix; watch, learn, and apply.