Intu-Flow
Strength Day
A1. Dbl KB Clean & Press - 2x32kg - 3x4
A2. Barbell Bent Rows - 230# - 3x5
B. Figure 8 Shield Casts - 45# Clubbell - 2x10
C1. Whack-a-Mole (arm cast + squat) - 45# Clubbell - 2x10
C2. Dbl Clubbell Swipes - 2x25# - 2x10
Prasara -
Forward fold - 1 min
Down Dog - 1 min
Up Dog - 1 min
Sleeping warrior - 1 min
Arm Thread - 30s L/R
Drill bit - 1 min
Pigeon - 30s L/R
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