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Warmup

1. General Warm-up:

• 5 minutes of light jogging or rowing
• 10 jumping jacks

1. Dynamic Stretches:

• Arm circles: 10 forward, 10 backward
• Leg swings: 10 each leg, front to back and side to side
• Walking lunges: 20 steps
• Inch worms: 5 reps

1. Specific Warm-up:

• PVC pipe overhead squats: 10 reps
• Banded shoulder dislocations: 15 reps

1. Activation Exercises:

• Glute bridges: 15 reps
• Plank hold: 1 minute

1. Stretching:

• Hip flexor stretch: 1 minute each side
• Pigeon pose: 1 minute each side
• Lat stretch against the wall: 1 minute each side

Strength

Today's focus is on recovery and active mobility to prepare for the upcoming week. Perform the following active recovery workout:

1. Mobility Circuit (3 Rounds):

• Cossack squats: 10 reps each side
• Scapular push-ups: 10 reps
• Crossover arm stretch: 30 seconds each side

1. Core Stability:

• Hollow holds: 3 x 20 seconds
• Dead bugs: 3 x 15 reps each side

1. Active Recovery Techniques:

• Foam roll major muscle groups: quads, hamstrings, glutes, upper back, lats
• Light band work: pull-aparts and shoulder rotations, 2 x 15 reps each

Workout

Since it's a rest and recovery day, focus on a low-intensity, long-duration workout to promote active recovery:

Active Recovery WOD:

1. Easy-paced 30-minute bike ride or brisk walk
2. Every 5 minutes, perform:

• 5 air squats
• 5 push-ups
• 5 sit-ups

Summary

Today is a recovery day emphasizing light activity and mobility to ensure you are prepared and rejuvenated for the upcoming week. The warmup focuses on full-body dynamic movements and stretching, followed by light strength work centered on mobility and core stability. The workout continues the recovery theme with low-impact, static exercises interspersed during a relaxed cardio session.