10.5.09 - Monday - Day 21 of 4x7

AM.
Zhan Zhaung - Wu Chi - Day 21 of 21@10 minutes

PM

Intu-Flow - Intermediate Lvl

Heavy day
Dbl C&J - 24kgs
4x8

Goblet squats - 32kg - Each set held each rep pushing out knees 10sec, then did  curls
3x3

Dbl Swings - 24kgs
4x8

OA rows - 40kg
3x5/5

Compensation -
Spinal rocks with bicycle plow
Up/Downward dog
Locust
seal walk
ground scorpion
Bretzel
Kneel side bend
shoulder bridge