Active recovery Sunday: mobility-focused warmup, midline & stability accessory work, followed by a light aerobic partner-style flow to flush the legs and prime you for Monday's cleans.
"Sunday Stroll"
For time (with a partner if possible), cap: 30 min:
- 2000m row (split however you like)
- 100 wall balls (14/20 lb)
- 80 sit-ups
- 60 walking lunges
- 40 ring rows
- 20 burpees
- 800m run together to finish
Scale loads and reps to keep heart rate conversational — this is Zone 2 aerobic work, not a redline effort. Stop and stretch anytime something feels tight.
Cooldown (10 min):
- 500m easy row or walk
- Pigeon pose: 1 min each side
- Seated forward fold: 1 min
- Thread the needle: 45 sec each side
- Child's pose: 1 min
- Box breathing: 2 min (4 sec in, 4 hold, 4 out, 4 hold)
Workout: Easy aerobic partner chipper — row, wall balls, sit-ups, lunges, ring rows, burpees, run. Focus: Active recovery, mobility, and midline stability. Keep intensity light and prioritize movement quality to prep for a big training week ahead.
Post your workout results in the comments.
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