LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session

Interval Recovery Jog/T-Spine Mobility

Work-In
Recovery Session
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Recovery Blocks

Cardio Interval Recovery
Giant Set x 3

GAR ULT
Treadmill Jog
time 5m
Set Time
1 5m h:m:s
2 5m h:m:s
3 5m h:m:s

This can be a bike ride, swim, rope flow, etc. keeping it smooth and the heart rate low.

ULT
Self-Massage: Foam Roll Lat
time 1m ea.
Set Time
1 1m ea. h:m:s
2 1m ea. h:m:s
3 1m ea. h:m:s
UMT
Prone T-Spine Rotation
reps 10 ea.
Set Reps
1 10 ea.
2 10 ea.
3 10 ea.
LAR UMT
Split Squat with T-Spine External Internal Rotation
reps 10 ea.
Dynamic Stretch to prepare the hips and Thoracic Spine.
Set Reps
1 10 ea.
2 10 ea.
3 10 ea.