10.24.09 - Saturday - Density Cycle - Double Swipes

8:40 am Zhan Zhaung - Wu Chi - day 10 of 21 @ 15 minutes

Intu-Flow - Intermediate Lvl/some advanced thrown in

Density Cycle
Double swipes - 15#s - 16x7 on the minute

Supplemental work
A1. Dbl MP - 32kgs - 2x4
A2. Dbl Alt bent rows (think pistons) - 2x6

Dbl LCCJ 24kgs - 1x8

Compensatory
Plow - I had trouble today with this
Neck rows
Sleeping Warrior
Down Dog
Locust
Seal Walk
Seated spinal twist
Kneeling side Bend
Ground scorpion
Forward Fold

A great session. I feel incredible!