Warm A Rama
30 Second Hamstring Stretch
30 Second Calf Stretches (each leg)
15 Imperial Walkers
Split into 4 groups: Under 8 min/mile, 8-10 min/mile, 10-12 min/mile and run/walkers. Each group assigned a “Site-Q” responsible to get everyone back safely and not leave the 6. Head out from the parking lot towards downtown Plainfield and into the old Colosseum location. Return by 5:54 am for Mary.
LBC until the 6 returned
10 Flutter Kicks
10 Scissor Kicks
1 Merkin (1/4 down and hold, 1/2 down and hold, 3/4 down and hold, back to 1/2 and hold, up to 1/4 and hold, return to plank until 6)
Today is about recovery. Recovery days are important for the mind and body. Hopefully during the 30 minutes OYO or with a group today you were able to re-invigorate your mind and body. Get lost in your thoughts and get right for the week ahead. Recovery is not only necessary here at beatdown but also in your life at home and at work. Take the time to stop and recover with your family, friends and coworkers. Ask them how they are doing and what needs to be done to get right.