<p>1 minute AB or row</p><p>0:30 Active Spiderman<br />0:30 air squats<br />0:30 Push-Up to Down Dog</p><p>0:30 Pigeon Pose (right side)<br />0:30 Pigeon Pose (left side)</p><p>0:30 Squat Hold</p><p>PVC good mornings and pass through</p>