25th
4 miles bike
18:00 (Home)
A Shoulder ROM and Stabilization routine x 1 set
B Ido's Squat Clinic Routine x 1 set
C Wrist warmup x 1 set
D Handstands x3x10s
E1 Half au cortado into rotations into low bridge x6,6,4
E2 Role into QDR x10,8,6
F1 High bridge hold x30s,25s
F2 Gatherings (beginner 2) x2x5
26th
4 miles bike
10:30 (ABW)
A1 Ring push-flye w/feet elevated x3x5
A2 Ring row w/feet elevated x3x6
B1 Shrimp-I x3x5/side
B2 Straddle compression x3x2x10s
B3 Hip flexor stretch x15s/side
D KB swing 40x15 (fast)
S1 Adductor x45s/side
S2 Piriformis x45s/side
S3 RF x45s/side
20:00
Foam rolling
2hrs capoeira
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