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

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Optional Active Recovery
3 Rounds, Not for Time:
20/14 Calorie Row
1 Minute Front Plank
20/14 Calorie Row
1 Minute Side Plank (Each Side)
20/14 Calorie Row
1 Minute Superman Hold (Each Side)