- Morning Hatha Yoga - 0610-0635
- 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
- Wide-Legged Forward Bend
- Left Triangle
- Left Revolving Triangle
- Wide-Legged Forward Bend
- Right Triangle
- Right Revolving Triangle
- Praying Dog Vinyasa
- Down Dog Hold
- Headstand Hold - 2:30
- Neck Compensations
- Wheel Hold
- Savasana
- Afternoon Workout - 1220-1315
- DJM Warmup
- Chest Cycle x 1
- Decline Bench Press - 7 reps with 50-pound DB’s
- Bench Press - 7 reps with 50-pound DB’s
- Incline Bench Press - 7 reps with 45-pound DB’s
- Bodyweight Dips - 1 set to failure (7 reps)
- Barbell Squats - 5 x 5 at 135 lbs (Smith machine bar plus 120 lbs)
- Chinups - 3 sets (4, 3, 3)
- Barbell Deadlifts - 5 x 5 at 115 lbs
- Bodyweight Rows - 2 x 10
- Interval Running - 20:00
- Compensatory Cooldown
Notes: I felt much more prepared for this workout this week than last! Hard to know how much I’m really squatting because my gym only has the Smith Machine, no squat rack. If I had my druthers I’d be using the rack, but since this gym is at my workplace, convenience dictates the Smith Machine for the moment. Overall RP TED 9, 6.5, 1