• 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 - 2:00
• Neck Compensations
• Shoulder Bridge Work
• Savasana

• DJM Warmup
• Bodyweight Superset x3
• Handstand Pressups with Feet on Chair - TUT 1:00 (21 reps)
• Heismans - 2:00
• Assisted Pullups - TUT 1:00 (15 reps)
• Leg Loops - 2:00
• Shoulderstand Pumps on Parallettes - TUT 1:00 (12 reps)
• Tri-Quad-Rocks (version 1) - 2:00
• Interval Running - 10:00
• Compensatory Yoga
• Pigeon Flow
• Forest Flow
• Splits Stretches
• Seated Forward Bend

Notes: Great met-con workout, for sure … Overall RP-TED - 9,8.5,2.5. Strange thing of note, though … lost my balance during headstand in my morning practice after only a couple minutes. Not sure why. I’ll have to keep an eye on that.

• 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
• Shoulder Bridge Work
• Savasana

• Interval Running (Turbulence Training Style) with interjected bodyweight calisthenics
• Pull Ups
• Monkey Bars
• Parallel Dips
• Push Ups
• Compensatory Yoga
• Pigeon Flow
• Forest Flow
• Splits Stretches
• Seated Forward Bend

Notes: Stayed with my mother-in-law Christmas Night and ran down to the neighborhood park this afternoon, warming up on the way down, then running intervals, interjecting the various calisthenics equipment into the workout. Overall RP-TED - 9, 8.5, 2

• 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

• 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