10.27.09 - Tuesday - density Cycle - Hammer Swings

4:50 am
Kick stretches - I am thinking of picking back up my American Kenpo or Krav Maga

4:05 PM
Intu-Flow - Adv./Intermediate levels mixed

Density Cycle
Hammer swings - 16x7 on the minute - 8CCW, 8CW

Supplement work
A1. OAJ - 5/5 40kg
A2. Quad Squat ellipses - 10L/10R
A3. Back fist, reverse punch, hook combo on heavy bag - 5 strong side forward, 5 weak side forward
Repeated 3 times

Compensatory
Plow
Locust
Seal walk
sleeping warrior
down dog
kneeling side bend