Days 7 and 8: Rest and recovery

Both of these days at the end of the cycle are meant for rest and recovery. At least one of them is should be an active recovery, the other a rest or cardio day. The Active recovery day should go as follows:

30 min. Cardio (I did 10 bike, 10 run, 10 row)

Scapular stabilization series 2 x 15

internal/external shoulder rotation 2 x 12

Forward and reverse cable pitching on left leg 2 x 12

Planks 2 x 30s. 15s rest

Other day:

20 min. cardio (I swam)