Optional:
3 Rounds, Not for Time:
30/21 Calorie Row, :30s GHD Supine Hold (chest up)
30/21 Calorie Ski Erg, :45s Dead hang Hold (pull-up bar)
30/21 Calorie Erg Bike, :60s GHD Hip Extension Hold (chest down)

Conversational pace throughout, Of the three static holds, the dead hang hold may prove to be the most challenging. For all static holds, these are totals, where we can break as seen fit into chunks.

--- Upper Body ---
1. Puppy Pose - 1:00
youtu.be/GJmSVwsnQaI
2. Shoulder to Floor - 1:00/each
youtu.be/D0li2U56nO4
3. Wrist Stretches - 1:00
youtu.be/-L-8YRim2nw

 

--- Lower Body ---
1. Couch Stretch - 2:00/each
youtu.be/kbId9zYgoFQ
2. Pigeon Pose - 2:00/each
youtu.be/n5M-JlU210I
3. Butterfly - 1:30
youtu.be/mdYNs0nV5-8
4. Pike - 1:00
youtu.be/WSkPQ1lXfNk
5. Straddle - 1:00
youtu.be/HZRZ18fDleg

6. Kneeling Split - 1:00
youtu.be/0yxwdjCtM1Y