Decided to do another 4x7 cycle.
Qigong
Intu-Flow
Metcon circuit
1. Rock it - 15# CBs - 15 reps (front & back is one rep)
2. Dbl Swipes - 15# CBs - 10 reps
3. In/Out Pendulums - 15# CB - 10 R/L reps (5 inward, 5 outward)
4. Barbarian squats - 15# CBs - 10 reps
5. Wrist Casts - 10# CB - 10 R/L reps (inward to opposite elbow)
6. Wrist Casts - 10# CB - 10 R/L reps (to shoulder)
Rest 30s, repeat 2 more times
worked on Spinal rocks and the table. I can't do the table( tight shoulders) for anything which make FlowFit hard to finish. I will continue work on these. With the 4x7, I will be able to spend a day on it.
Qigong
Intu-Flow
Metcon circuit
1. Rock it - 15# CBs - 15 reps (front & back is one rep)
2. Dbl Swipes - 15# CBs - 10 reps
3. In/Out Pendulums - 15# CB - 10 R/L reps (5 inward, 5 outward)
4. Barbarian squats - 15# CBs - 10 reps
5. Wrist Casts - 10# CB - 10 R/L reps (inward to opposite elbow)
6. Wrist Casts - 10# CB - 10 R/L reps (to shoulder)
Rest 30s, repeat 2 more times
worked on Spinal rocks and the table. I can't do the table( tight shoulders) for anything which make FlowFit hard to finish. I will continue work on these. With the 4x7, I will be able to spend a day on it.
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