1:00 + 1:00 Banded Lat Stretch
1:00 + 1:00 Pigeon Pose
1:00 + 1:00 Child Pose on Box
1:00 Squat on bottom

EMOM 9

1 min : Machine
2 min : 5 Ring Rows + 10 Sit Ups + 15 Air Squat
3 min : Free Standing Handstand hold Practice