1) Hip Flexor Stretch in half kneeling Position - 90s each side
2) Single Leg Adductor Stretch - 90s each side
3) Pec Stretch (forearms against Doorway) - 90s
4) T-Spine Opener (kneeling on Floor / hands on couch/chair) - 90s
1) Reverse Lunge + High Knee + Single Leg Deadlift + High Knee - 3-5min
2) Squat Rotation + T-Bridge + Divebomber - 3-5min
(Optional)
~20min Walk - nose breathing
5min deep breathing
(Lying on floor with feet elevated - inhale through nose for 3-5s, exhale through nose/mouth for 4-7s)
In 36 Min 6 Sets of 3 Min ON/ 3 Min OFF
A) 3 Min AMRAP:
21 DU
21 Burpee Over Rower
Max Eff Cal Row
B) 3 Min AMRAP
21 DU
21 Burpee over Parallettes
Max Eff Cal Bike