Atherton & Cairns WOD

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

Optional Active Recovery

STIMULUS

• This Optional Active Recovery piece is not for time
• The goal is to simply move and break a sweat
• You can partition the reps in this workout however you’d like
• For Example:
  10 Rounds:
  15 Calorie Bike
  30 Second Front Plank
• Calories on the bike will be the same for men and women

SUBS

ASSAULT BIKE

• Equal Calorie Any Machine
• 2000 Meter Run