Wake Up Routine

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GAR ULT
Contrast Bath or Shower: Cold->Hot Immersion
time 8 minutes
The Cold Immersion to Hot Immersion or contrast bath/shower is used to help deliver nutrients to the body by enhancing fluid dynamics and help enhance the lymphatic system to remove wastes from training. Use as a part of a recovery day, not between competitive events or during multiple events in a day. Can be used at the end of a training session if it's the last thing you do that day. PROTOCOL: 1 min Cold (50F): 1 minute Hot(104F)- End after Hot 7 times
Set Time
1 8 minutes h:m:s

1 min warm
1 min cool
1 min hot
1 min cold
1 min hot
1 min cold
2 min hot

ULT
4 Cycle Kneeling Breathing
reps 10
Set Reps
1 10
2 10

sit in a chair if you can not kneel

LMT LAR
Body Clapping – Rib Cage/Arm Pits
reps 10
Set Reps
1 10
2 10