Rest… or

Strength and Conditioning Recovery…

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up… your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light – medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.