- Morning Hatha Yoga - 0815-0855
- Neck Mobilities
- Kriya Cycle
- Classic Uddiyanabandha - 5 x :10
- Agni Sara - 3 x 15 pumps
- Nauli - Once in each direction
- Folding Mountain Vinyasa
- Chair Hold
- Folding Chair Vinyasa
- Standing Forward Bend Hold
- Triangle Sequence
- Upright Triangle
- Left Triangle
- Left Revolving Triangle
- Wide-Legged Forward Bend
- Right Triangle
- Right Revolving Triangle
- Wide-Legged Forward Bend
- Praying Dog Vinyasa
- Down Dog Hold
- Headstand Hold - 3:00
- Neck Compensations
- Wheel Hold
- Savasana
- Kapalabhati - 3 rounds of about 1:00
- Afternoon Metabolic Conditioning - 1225 - 1310
- 10 Knee Skinners
- Wall Squat Hold - 2:00
- 25 Clubbell Pendulums with 15 lbs CB’s
- Heismans for 2:00
- 15 Clubbell Shoulder Casts with 15 lbs CB’s
- 50 Squat Kicks
- 10 Shoulderstand Kickbacks on parallettes
- 15 Clubbell Swipes with 15 lbs CB’s
- Leg Loops for 2:00
- Copensatory Hatha Yoga
- Praying Dog Vinyasa
- Diving Dolphin Flow
- Spider Monkey Flow
- Cat-Cow Vinyasa
- Tumbleweed Flow
- Supine Twists
- Dead Bug
- Savasana
Notes: Awesome afternoon practice! Fun and challenging. Didn’t repeat a single exercise and definitely kicked my ass going into the Christmas food binge. And yes, I do plan on splurging over the weekend! Overall RP-TED - 7.5-9, 7-8.5, 1-2.5