Warm up - 60s each
Elbow rotations
shoulder circles
gun slinger
inside hip circles
outside knee circles
spinal rotations
Recruit 1 - 8 rounds of 20s/10s - Tabata protocol
Front Lunges- 1l/1r=1 - 7x5, 1x4 - score 4
Plank Push Knee - 8x8 - score 8
sit-thru knee - 1l/1r=1 - 3x5, 5x4 - score 4
Basic pushup - aggravates my shoulder - 8x5 - score 5
Spinal rock - 8x5 - score 5
tripod overhead - technique was shaky - 2x4, 6x3 - score 3
Total score - 29 - I have a long way to go!!!!
Cool down - 60s each
drill bit
down dog
shoulder bridge
forearm frog
pigeon - 30s L/R
standing side bend - 30sL/R
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