2 minute row
– puppy pose
– child’s pose
– scorpion

2 minute row
– shoulder to floor
– cobra

2 minute Bike
– couch stretch
5 wall squats or plate squats

2 minute Bike
– pigeon pose each leg
5 wall squats or plate squats

2 minute Bike
– Laying down knee tucks, tuck one knee at a time
– pike stretch

10 minute any machine conversational pace