27th July - 2nd August

27th
4 miles bike

11:00 (ABW)
A Band shoulder routine
B Adv frog stand x6x10s
C1 XR inverted curl x3x5
C2 XR Bulgarian dip x3x3
D1 Harop curl x3x5
D2 Single-leg 45 degree back raise 20x3x5
S Side split PNF x3

28th
4 miles bike
2hrs capoeira

29th
90mins gymnastics

30th-1st
Rest

2nd
4 miles bike

10:45 (ABW)
A1 Band shoulder routine x 1 set
B1 Back lever (tuck) x6x5s
C1 HeSPU w/legs bent + feet against wall x3,4
C2 XR Bulgarian pullup w/L-sit x3
*Aborted due to right shoulder twinge
D1 Shrimp-I 20x5,4,4/side
D2 V-sit 3x5
S Front split PNF x3
E1 Handstand x3x10s