Active Recovery
60:00 running clock
1. 0:00-20:00 -- assault bike @ 60rpm+
2. 20:00-40:00
minute 1 -- 10 slow, perfect good mornings
minute 2 -- 30-seconds hollow rocks
minute 3 -- 10 banded glute pull throughs
minute 4 -- 30-seconds of slow, perfect push ups
3. 40:00-60:00 -- assault bike @ 60rpm+
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