• DJM Warmup
• Bench Press
  • Set 1 - 7 reps with Smith Bar + 70 lbs
  • Set 2 - 7 reps with Smith Bar + 70 lbs
  • Set 3 - 7 reps with Smith Bar + 75 lbs
• Squat
  • Set 1 - 7 reps with Smith Bar + 140 lbs
  • Set 2 - 7 reps with Smith Bar + 145 lbs
  • Set 3 - 7 reps with Smith Bar + 145 lbs
• Standing Shoulder Press
  • Set 1 - 7 reps with 60 lb Barbell
  • Set 2 - 7 reps with 60 lb Barbell
  • Set 3 - 7 reps with 60 lb Barbell
• Deadlift
  • Set 1 - 7 reps with 65 lb Dumbbells
  • Set 2 - 7 reps with 65 lb Dumbbells
  • Set 3 - 7 reps with 65 lb Dumbbells

• Warming Up at 30-50 Percent Effort - 4:00
• High Intensity Rounds x6
  • Sprinting at 80-90 Percent Effort - :45
  • Resting at 30 Percent Effort - :30
  • Warming at 50-60 Percent Effort - :45
• Cooling Down at 30-50 Percent Effort - 4:00

• Dynamic Joint Mobility Warmup
• 3 Rounds of the Following Bodyweight Circuit
  • Elbow Lever Kickbacks on Parallettes - :45
  • Rest - 1:15
  • Hip Strengthening Work (various leg lifts) - 1:30
  • Rest - :30
  • Chin-Up Negatives - :45
  • Rest - 1:15

Notes: Skipped yesterday for an additional recovery day. Back of left knee was feeling a bit tweaked, so I let it rest. Felt better today so I went for it and felt fine.

• Horizontal Arm Movements
• Vertical Arm Movements
• Horizontal Arm Transquarters
• Vertical Arm Transquarters
• All Leg Movements
• Leg Sequence 1
• Leg Sequence 2
• Horizontal Arms with Leg Sequence 1
• Vertical Arms with Leg Sequence 2
• Working with Leg Rotational Sequences

• Progressive-Recruitment Supine Breathing
  • Lumbar Breathing
  • Thoracic Breathing with Gradual Intercostal Recruitment
• Ulolla Vinyasas (Be Breathed Pike) - 5 reps slow and steady
• Ulolla Vinyasas with Neck Rolls patched in - 2 reps each direction
• Spinal Rocks
• Spinal Wave Rear Rolls (4 each side)
• Squat Creeping
• Squat Creep + Shin Twist (KC1)
• Tadasana Hold
• Folding Mountain Vinyasas > Chair Hold
• Flat Foot Squat Hold
• Knee Drops - 5 each direction
• Flat Foot Squat > Knee Drop > Descending Shin Roll > Ascending Shin Roll > Flat Foot Squat - 5 each direction
• Horse Vinyasas > Horse Hold
• Traveling Shin Rolls
• Tadasana Hold
• Cricket Flow and Flock of Pigeons Flow seamed together (Once to each side)
  • Intermediate Cricket Flow up to First Pigeon
  • Double Shin Roll hem into Flock of Pigeons Flow
  • Low Lunge Sequence on both sides with Cossack Switch Between, finishes in Pigeon Pose
  • Pigeon Hold
  • Finish Out Intermediate Cricket Flow
• Tadasana Hold
• Balancing Tadasana on Toes Hold
• Shin Box Hold
• Forest Flow
• Tadasana Hold
• Opposite Shin Box Hold
• Opposite Forest Flow
• Tadasana Hold
• Folding Mountain Vinyasas > Standing Forward Bend Hold
• Springing Tripods
• Tumbleweed flow
• Supine Neck Mobilities
• Savasana