Lower Body Recovery Foam Roll: Quads, Hams, Calves Couch Stretch Pigeon Strength: Seated Arnold Press/Wallsit Within 12 minutes complete… 3 Sets: 8-10 Seated Arnold Press (both arms same time) :30-:60 wallsit *if you can go :60 no problem sit a plate on your lap rest :90 b/w sets Conditioning: Chipper…. 15 Min Cap 10 KB...Read More