Yuri cossack squat flow x 4/side, slow and deliberate movement (https://drive.google.com/file/d/0By5z4lLkCSuhakZOXzFxVG5jQWs/view)
Kang Squats with light load x 5 slow reps
Band resisted A march x 5 steps/side, exaggerate the glute squeeze on grounded leg (https://www.youtube.com/watch?v=tz3O0fFarZs&feature=youtu.be)
2-3 times through as needed
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Open workout 14.5
11:47
Had no plan of pacing jsut wanted to move fast and see how long I could hold on and see where it would fall apart
Felt triceps in the round of 15 thrusters, not a major deal at that point but knew it was going to be an issue moving forward. Tried adjusting my hands during the 15 burpees to keep some tension off the tri’s. Feel that the 12 burpee took as long as the 15 burpee did. Just couldn’t push off the ground at the rate that I wished. This is the first time doing this workout I feel that I took very few rests period. I know in the past I might have taken several breaths on the ground but don’t recall doing that tonight. Felt completely comfortable with the elevated heart rate and never tried to slow it down. Even though my time was slower than the last time we did this in the open of (11:23) I feel pretty good about my mindset going into this.
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Easy bike 10 min
done
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Breathing work from supine squat with feet supported and elevated and head supported – 8-10 min
Done at 10min