Uni Recovery

10min stationary bicycle
20min indoor jog
-3:00 25m down-and-backs, focus on inside push
-2:00 25m forward, 25m backpedal
-2:30 25m shuffles
-2:30 25m carioca
-6:00 slow serpentine
-3:00 25x10m box jog, focus on cornering
-1:00 25m forward, 25m backpedal

Snatch grip military press: 5 at 20, 25, 30, 32.5, 35kg
Hamstring curl: 10 at 10, 12.5, 15kg
Bent-over row: 10 at 30, 35, 40kg
3x12 45° extensions
Cable leg extensions: 10 in each direction (except backwards)
High pull: 10 at 30, 32.5, 35kg
Cable single-leg knee raise: 10 at 5, 7.5kg
10 muscle snatch 20kg
10 overhead squat 20kg