Warm up
100m Run
10 Good Mornings
10 Inch Worms
10 Cat/Cow
10 Bird/Dog
Metcon
15min AMRAP
10 Cal
10 Push up
20 Sit up
30 Squats
ROMWOD (35min)
Stretch session
45 seconds each pose
Easy pose side stretch
seated shin stretch
Cat/Cow
Thread the needle
Childs pose
Down Dog
Up Dog
Down Dog
3 legged down dog L/R
Low lunge
pyramid
High lunge
Warrior
Wide leg forward fold
Side lunge L/R
Half Pigeon L
Full pigeon L
Half Pigeon R
Full pigeon R
Down dog
Up dog
close leg forward fold
Squat groin stretch
seated groin stretch
Cow face stretch
Table top
Bridge
Seated forward fold
half lord of the fishes
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