Atherton & Cairn’s Open Gym

Optional Active Recovery
27-24-21-18-15-12-9:
AbMat Sit-ups
Bike Calories
After Each Set (7 Rounds):
5 Strict Pull-Ups
10 Push-ups
15 Air Squats

STIMULUS
– This optional active recovery is not for time or score
– To keep it active recovery, move at a fairly light pace throughout
– After you finish each bike, complete 1 round of 5 strict pull-ups, 10 push ups, and 15 air squats
– You’ll complete at total of 7 sets of the 5-10-15
– Choose a strict pull-up and push-up number that you can complete unbroken each set

Upper Body
1. PUPPY POSE: 1 MINUTE

2. SHOULDER TO FLOOR: 1 MINUTE EACH SIDE

3. WRIST STRETCHES: 1 MINUTE

Lower Body
1. COUCH STRETCH: 2 MINUTES EACH SIDE

2. PIGEON POSE: 2 MINUTES EACH SIDE

3. BUTTERFLY: 90 SECONDS

4. PIKE: 1 MINUTE

5. STRADDLE: 1 MINUTE

6. KNEELING SPLIT: 1 MINUTE