4 miles bike
10:15 (ABW)
A Band scapular routine x 1 set
B Ido's Squat Clinic Routine x 1 set
C Wrist warmup x 1 set
D Rotations into low bridge x2x5
E1 QDR rotational pushup x3x10
E2 High bridge holds x3x20s
F Half au cortado x3x10
G Role random practice 3x120s w/60s rest
H Handstands x many
20:00 2hrs capoeira
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