Accessory/recovery
1) 5 mins Bike/Row
2) Foam roll back, hamstrings, IT bands
3) Strength: ISO Medball chest press
4×10 each arm at slow tempo
*sit on floor laying back on medball, one DB in hand pressing straight up. Use slower tempo, 10 each arm.
4) Dead hang: 3 mins to decompress slime, includes rests
5) Coach led stretch
