CROSSFIT ACTIVE RECOVERY SESSION

Warm Up:
400m Jog
2 Sets:
20sec Seated Arm Swings
10/10 Leg Swings
20sec Kneeling Arm Swings
10m High Knees
20sec Staggered Stance Arm Swings
10m Butt Kicks

For Time:
1600m Run
Rest 3 min
1200m Run
Rest 2min
800m Run
Rest 1 min
400m Run

CARTEL COMBAT

Round #1 - (Partner up with pads)
6 sets
5 DB Burpee Box Jumps
20 x 1-2-slip-2

Round #2 -3 sets
30 Russian KB Swings
15 Situps with 1-2-1-2 at the top (apply to bag OR pads)

Round #3 - 5 Sets
30sec of MAX calories on Assault Bike
2min Rest (aka. Light bag work