A. Recovery Back Squats – Work up to 2×5 between 60% and 70%.
Take your time working up to these sets, really use your warm-up as a mobility session as well. Push ankle and hip flexibility at the lighter weights. Give yourself some time down in the bottom of the squat to feel everything out. Your two working sets should feel pretty comfortable, not very challenging.
B. 15 Minute moderate pace AB or Row.
Flush the system out!
C. 15 Minutes of mobility work.
All serious athletes should know what they need to be doing during this time.
D. 10 Minute skill work session.
Pick a skill, something you need work on, and hit it with light intensity for about 10 minutes.