Upper Body

1. Puppy Pose: 1 Minute

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2. Shoulder to Floor: 1 Minute Each Side

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3. Wrist Stretches: 1 Minute

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Lower Body

1. Couch Stretch: 2 Minutes Each Side

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2. Pigeon Pose: 2 Minutes Each Side

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3. Butterfly: 90 Seconds

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4. Pike: 1 Minute

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5. Straddle: 1 Minute

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6. Kneeling Split: 1 Minute

STRENGTH

Strict press

5-4-3-3-1

Strict pull-ups

1-2-3-4-5

WOD

Optional Active Recovery

EMOM 20

Double Tabata (40 Seconds On / 20 Seconds Off):

Minute 1: Machine Calories

Minute 2: Russian Kettlebell Swings (53/35)

Minute 3: Air Squats

Minute 4: Double Unders

Minute 5: AbMat Sit-ups