Yoga, Summer Body Scorcher Pt 2 & more Yoga

My right knee felt a lot better this morning, after having been careful of it the past few days. At first I was going to do a lower body BodyRock I’d recently detailed, but no. Too stiff! So stiff that I wanted to start off with stretching, but not do any more than the introductory part of Ashtanga. I’ve neglected it completely for months now.



  • Suryas, w/ standing backbends, & fundamentals, w/ a Hanuman / Samakona in there, and the two, 5-breath handstands @ the end. First 3 poses of primary.
  • Time = 29:06

Summer Body Scorcher Pt 2

  • Time for this set: 32:03
  • The first set of this routine, which I did last Friday, is definitely the hardest, but it took Julia 37min to my 56. Granted I was using clunkier, slow-ya-down equipment & a heavy weight, for me, for one SA move.

Regular pyramid 5-1 full reps each move. (Do 5 reps moves 1-3, then 4 etc.)
1. Clean and press + star jump 20s (one clean & press & one jump = 1 rep)
2. Decline shoulder taps + face melters 2 shlder taps & 2 melters (alt feet) = 1
3. Pike push-up + plank jack + bear row 20s Bear position was ok on the knee, tho I found this move super awkward

Tabata pairs @ 45:45
1. Pushups + bent rows 20s
2. Alt SA clean & press-up snatches 26lb kettlebell

1. Weighted heel clicks + lateral raises 10s + 2lb wrist weights
2. Dive bombers + box jumps

Leg finisher from JTM Fit 3x @55
DL 10 reps 35lb & 26lb kettlebells, switching hands ½ way thru
Rev lunges x10, alt legs 1=1 BL sandbag
Weighted squat jump 10 reps 26lb kettlebell This was tough w/ only the lightest bell!!!


Virasana, Supta V, Malasana & a few other things.


#TitanUpin30 + Tabata Week 2 Challenge

When I started, I was glad I’d carried most of my equipment downstairs the day before, even if it does look like this. I had to back up the camera more with this moves, and I cannot do that upstairs.

This is why I live upstairs 95% of the time! The dog people do not so much like cleaning up after the dogs, and are somehow ok with hanging out in that.


Warm-up: 10/30×6=4min jump rope

#TitanUpin30 + Tabata Week 2 Challenge

Challenge Moves
1. 5 plyo push ups hands & feet leave the ground. I did these Nakrasana style (see Ashtanga).
2. 10 SA plank-hop to box jumps 5/arm
3. 10 plyo box planks alternating toe taps and plank hops Feet elevated. Touch foot to opp hand, both sides, then wide plank hop.

Time pyramid: 6 minutes: @3:45. ea interval is a dif length & I don’t know how to set up my timer for that, so I had to follow along w/ vid for this set.
1. Manmakers 20s
2. DL + clean and press 20s If I could just win this damned contest I could get a barbell & some plates!!!

Challenge Moves – 2

Tabata pair: 4 minutes
1. Decline burpee back fly 10s (would use 12s if I had ’em.
2. Step up rev lunge and switch 15s (going light here b/c right knee)

Challenge Moves – 3

Tabata time pyramid @ 20:05
1. Clean and split lunge press-up (alt legs) 15s
2. DL plank hop squat jump 35lb kettlebell & 26lb kettlebell? Can squat jump & 180 turn to keep alternating which side the weights are on

Challenge moves 20:10 4x each move @ 26:58 I had really bad for at the end but I did all the plyo push-ups on the ground, moving forward and then backward, astanga style.

Over the Gate & Up the Stair, to Linda’s Place We Go

The next part of my WO was getting the roughly 170lbs of equipment (151lbs weights, and manuka mat & laptop) back over the puppygate (see pictures of obstacle course below) and back up the stairs and down the hall. Not pictured: ladder blocking half the aisle and cat toys and other stuff in the narrow hall. Not too much storage up here! Plus we are ever so gradually working on repainting, which is desperately needed (unless you’re blind.)

You’ve gotta get yourself and your leg from the stool, over the gate and onto the block, which you have to slow down & think about if you’ve got full hands. Plus I know from experience if you step on the block wrong (right side pix) it can slip off the yoga blocks it’s placed on. Non bueno! But I’m glad that gate is there! Otherwise the entire house would look like a rodeo bar / squatters’ den.


After typing these notes I was like 56min in so decided not to do another set. Meh. I wanted to stretch & I’ve still gotta process upload & tag the video, for the contest entry. I did some non-vinyasa asana.

Gotta upload & process the video now, then look for music, tag & post yadda yadda. I’m like fucking Anne Hathaway in an Oscar campaign w/ this contest.




No Equipment Full Body Vacation Workout #10, 2nd time

Did a no-equipment WO, one of Julia’s vacation series. I think I’ve hit them all at least once by now. Repeated one already…. I should try her others, but I knew I’d liked these so… My right knee is still gimpy and I can’t be trusted to go light when using weights w/ lower body moves so…


No Equipment Full Body Vacation Workout #10

  • First time was 9/5/17. Was dealing with bad air quality at that time. The fire season lasted longer last year! I’d forgotten.

SET 1: HIIT 50:10 2x

1. 4 squat jump + 4 pushups 4 plank hops
2. RL curtsy lunge + pulse tap to squat pulse
3. Yoga tricep pushup to dolphin
4. LL curtsy lunge pulse tap to squat pulse
5. Double star burpees 2 jack push-ups, 2 hops fwd, 2 star jacks

SET 2: Tabata Pair 20:10 8x
1. Split lunge front toe hops
2. Toe touch plank jacks

SET 3: HIIT TABATA 20:10 4x each move
1. Commando jacks and star jumps
2. Switch foot mtn climbers and 2 lunge hops
3. Plank 3 way knee tuck to pike glute raise
4. Rollback jump for height
5. 4 oblique hops & low jack From 4th oblique hop, hopped to ctr & came up to low squat, bunny hop. This was my least liked move. Might change it if I do this WO a 3rd time.

SET 4: HIIT 30:5 3x
1. Crab kicks
2. RL rocket lunges and lunge pulses
3. RL plank glute raise to scorpion hip dip
4. Jugglers
5. LL rocket lunges and lunge pulses
6. LL plank glute raise to scorpion hip dip

SET 5: TABATA pair 20:10 8x
1. Toe touch jacks 2 star jumps
2. Handstand shoulder tap Modified this move slightly last time & changed it again. I’m liking working on the handstand shoulder taps lately, and shorter intervals are better-er!

Paused 4 the first time here, last time. This time I didn’t pause the video at ALL, even when J said to take a break. I think that’s a first!

SET 6: HIIT TABATA 20:10 4x each move
1. Commando jacks and star jumps
2. Switch foot mtn climbers and 2 lunge hops
3. Plank 3 way knee tuck to pike glute raise
4. Rollback jump for height
5. 4 oblique hops 2 squat pulses

SET 7: HIIT 50:10 2x This was kind of a resting set, which was nice.
1. Frog pushup jump fwd and back
2. Frog pumps
3. Hip up leg lifts
4. 3 pivot squats and 3 sumo hops
5. Ab leg lifts

SET 8: Tabata pair 20:10 8x
1. In and out squat jumps
2. Mat hops

SET 9: HIIT TABATA 20:10 4x each move
1. Commando jacks and star jumps
2. Switch foot mtn climbers and 2 lunge hops
3. Plank 3 way knee tuck to pike glute raise
4. Rollback jump for height
5. 4 oblique hops 2 squat pulses

Time = 1:16 (last time was 1:21)

Shoulder Burst WO & Low Impact Booty Burnout

I got my watercolours out today and I got a workout in, at the hotel gym.

Unforunately right knee is still sore & possibly more-so. It’s a “thing”.  I had to be really careful picking my way around on the beach rocks, earlier today. Also I was wearing Danskos! NOT the shoes you want for that kind of thing. When your foot turns to the side it crunches your metatarsals nicely, lol.



Warm-up: Jump rope 10/30×6=4min

Shoulder Burst Workout

Set 1: Tabata pair 20:10 8x 4 mins
1. Shoulder Press SSD 20s. Harder than expected & then remembered yesterdays SA clean & press-ups w/ the 26lb kettlebell.
2. Ball Reg pushup to pike push-up

Set 2:
1. Lateral Raise 15, 12, 8 10s. For round 8 picked up the 3s too, hanging on them w/ thumbs, for 13lbs ea hand. Thought I’d finally have a chance to use 12s here but f-ing hotel had only one dumbbell in that weight.
2. Burpee Upright row 15, 12, 8 15s Julia was almost done the burpees in 12 round by the time I finished the 15, so I paused the vid & put on my music, lol.

Lat pulls – 70lbs – 8 reps

Set 3 30:10 3x 6 mins Could’ve really used those goddamn 12s!!!
1. Rev grip row 1st rnd 20s, then 25s, just b/c I finally had access to some. Bulky for rev grip. 2nd round did palms in, then switched back.
2. SSD Front raise 10s
3. Shrug to back fly on bench ball 10s

Set 4: 50:10 2x 10 mins
1. 6 way shoulders
2. divebomber pushup burpees
3. plank rows 20s
4. manmakers 15s – changed push-ups here to tricep style
5. handstand tap Hit failure here maybe 5sec before end of 2nd round, but I’ve been hitting the shoulders hard last couple days

Low Impact Booty Burnout

  • Have done this one at least once before. Was going to do another low impact Julia, but it was push-up heavy & I thought I’d had enough of those for today.

1. Clams/clam pulses RL
2. Clam kicks RL
3. Clams/clam pulses LL
4. Clam kicks LL
5. Side leg circles clockwise RL OMFG!!! I know I’ve done this routine before, but even w/out ankle weights these leg circles were BRUTAL for me today.
6. Side leg circles counter clockwise RL
7. Side leg circles clockwise LL
8. Side leg circles counter clockwise LL
9. Side leg pluses RL
10. Side leg rainbows RL
11. Side leg plulses LL
12. Side leg rainbows LL
13. Glute Diamond leg raises
14. Glute Scissor legs
15. SL bridge glute raise + lift and lower leg RL
16. SL bridge glute raise + lift and lower leg LL
17. Tabletop cross over knees RL
18. Tabletop cross over knees LL
19. Fire hydrants RL
20. Fire hydrants LL

Summer Body Scorcher Pt 1 & some yoga

I hate working out in the morning, but we’re leaving midday to go to the coast & I had to get something in, just in case there’s no place to exercise at the hotel. I emailed them asking if there was any room around the pool, but they didn’t bother responding. I packed my HR monitor, sneakers and a jump rope. I’ll take my laptop… If there’s any space, I could maybe get in a no-equipment routine one of the days…

Here’s today’s! It’s just the first set of a recent Julia. Took her 37min. Took me 56, lol. I’m slow ANYway, but then since I’ve got limited weights, I take extra time putting on & taking off wrist weights, just so I can bump things up a LITTLE. I changed the single arm snatch to a SA clean & press up w/ my 26lb kettlebell tho. Got forearm guards for that b/c I got all bruised up doing it. w/out, when I first got it. 30 total reps each arm = not bad.


Summer Body Scorcher

Combo moves pyramids Evens 10-2 for each move before doing the next move, ex 10 DL, 10 plank hop, 10 squat jumps & go thru all the sets before moving to move 2.

  • My time: 56:04.

1. DL + plank hop + squat jumps 20s & 2lb wrist weights, rounds 10-6. 
2. Chest press + leg drops 20s + 2lb ankle weights. Keep legs at a slight angle during chest press to keep core engaged.
3. Step ups +rev lunge 20s. 10 LL step-ups & 10 LL rev lunge. Then 10 RL step-ups & 10 RL rev lunge, etc. 
4. Pushups + bent rows 20s.
5. SA clean & press up, alt 26lb kettlebell – considered halving but no. Put on my forearm guards for this. 
6. Weighted heel clicks + lateral raises 10s I didn’t notice the lat raise until I thought I was one w/ the 8rep round. So did 18 reps before moving onto last move of that round.
7. Dive bombers + box jump

I’ll do the rest of this some time next week

Regular pyramid 5-1 full reps each move. (Do 5 reps moves 1-3, then 4 etc.)
1. Clean and press + star jump
2. Decline shoulder taps + face melters 2 shlder taps & 2 melters (alt feet) = 1
3. Pike push-up + plank jack + bear row 

Tabata pairs
1. Pushups + bent rows
2. Alt SA snatches

1. Weighted heel clicks + lateral raises
2. Dive bombers + box jumps

Leg finisher from JTM Fit 3x
Dumbbell dL 10 reps
Front rack rev lunges 5/leg
Weighted squat jump 10 reps


BodyRock – Full Body Burn, some abs & yoga

Can’t seem to shake this cough I’ve got going. Nonetheless I had a really good cardio set.


BodyRock – Full Body Burn

15/50×33=35:45 (50sec rest interval in the middle)

  • Jump rope. Repeat before every #d move.
  1. Clean & press – starting w/ weights bet knees in a squat. 20s
  2. Decline push-up, row both side, jump fwd, clean & press, 20s
  3. Shot-put abs, kind of like a wood chop. Swing weight outside one leg & up & over other shoulder. Can sort of “catch” the weight w/ the other hand – swing it into it. 20
  4. Shot-put abs, other side
  5. 1/2 burpee w/ tuck jump Wanted to do the push-up
  6. Lunge fwd, bicep curl, rotate out, back in & step back. Alt. 15s
  7. Tricep dips
  8. Feet elevated, touch toe to opp hand
  • Bench jumps (side to side For those of us who remember step aerobics). Repeat before every #d move.
  1. Clean & press – starting w/ weights bet knees in a squat
  2. Decline push-up, row both side, jump fwd, clean & press, 20s
  3. SA swing 26lb kettlebell
  4. Other side shot-put
  5. Tuck jump burpee
  6. Lunge fwd, bicep curl, rotate out, back in & step back. Alt.
  7. Tricep dips
  8. Feet elevated, touch toe to opp hand


  • A somewhat ad lib 10/45×8=7:20min set. I pulled up a recent Michele burnout but couldn’t really remember it, so did some random abs I liked.


  • Got in eka pada sirsasana/s, or as we ashtangis & former ashtangis like to call those kinds of poses, and “LBH”, short for leg-behind-head.















#TitanUpin30 + HIIT Week 1 Challenge, some tabata & some yoga

I don’t normally film my WOs anymore, b/c I exercise in a very small & cluttered space, but Julia’s having a contest & the prize is $600 to spend at a fitness site. Not that I’m counting on being lucky enough to win – given the way my luck’s been in Provincial Podunk – but it’s the only way my broke ass would have access to things I’ve been craving, like a barbell, some plates and an adjustable plyo bench.

I’ve been devoted to fitness for decades, and I don’t have a coach, a gym or yoga studio or even real life exercise buddies. You’d think the universe might throw me a bone? LOL.

My strictly ghetto “incline bench”.

After the contest set I did an 8min Tabata from Zuzka, seeing as now even $9 a month is too expensive and not only can I not join Julia’s Patreon, but I’m going to have to cancel my Zgym tomorrow too!


#TitanUpin30 + HIIT Week 1 Challenge

  • My time was 37. I gave myself 5 extra seconds transition time in the HIIT, as I like to do to not miss seconds from the working intervals, and it took me a bit to set up the camera & move shit around in my small space. Second round of chest press I realized I must’ve scooted my bench a bit closer to the wall doing the decline burpees, b/d I kept hitting it! Had to angle the weights way in & still tapped the wall. Remembered to adjust for the 3rd round.

Circuit 1: 10 reps 4x Added 2lb wrist weights for 3rd & 4th rounds
1. Incline dumbbell press 15s. Picked up 20s for 4th rnd.
2. Incline SA chest fly 1st rnd – 13lbs ea hand (a 10 and a 3lb weight), 2=1. 2nd rnd – dropped to 10s, but 3rd & 4th had wrist weights on
3. SA kneeling DL clean to press 20 – turn to the side in lunge, knee coming to floor. Come fwd & squat, stand & press up. 5&5 (1=1)

HIIT: 50:15 3x, 16:15min

1. Plank hop Ninja jump to alt SA snatch 20. I can’t do ninja jumps. Closest I can get is rolling over my feet, but it’s not that dynamic and, more importantly, often tweaks out my knees.
2. Decline clean and press burpee 20s
3. Chest press leg lift 20s
4. Switch lunge SA clean and press 20s
5. Push press + alt curtsy lunge 20s. 

8 Minute Tabata #8

1. Jump Lunge
2. Bent Over Rows
3. Criss Cross Jump Squats
4. Burpee Jump Tuck
4 rounds


About 12min of my favorite restorative poses.

Cardio Pyramid Countdown Workout

Either my resting HR has dropped or my monitor is on the fritz, but whatever. Maybe it’s a bit of both? I think probably the latter tho b/c I noticed it “all of a sudden”.



Cardio Pyramid Countdown Workout

Part 1: AMRAP @ 4:20
Right side Lunge, clean to chest – Around the world to Plie squat w/2x Sumo Jack /Turn front reverse lunge with overhead press (Repeat on left side) 15lbs

Part 2: 20, 15, 10, 5 (Go down/up) The note of “repeat 1 more time” in the breakdown made me think this set was gonna be twice as long as it was!!
1. Squat w/Alternating Side Leg Lift 1st rnd – ppl band & 10s. Dropped to orng band after
2. V-Bicep Curl/Touch behind tricep kickback 10s except for 10 & 5 rep rounds, then 15s
3. Jump Lunge w/Overhead Pull 5s
4. Mountain Climbers
5. Bicycle Crunch Right/Twist to right side 1st rnd – 10lbs. Tough. Dropped to 5s for the rest of it. The two sides back to back made it v challenging.
6. Bicycle Crunch Left /Twist to Left side
7. Overhead Press to Chest Press (hold) Press Overhead (palms face in) 1st rnd – 15s. Mistake! Too heavy. Hadda pause after & wrote some notes.
8. Squat w/Overhead Tricep Extension 10s. I’d change this to squat & tri press back next time (and did on v last round), just b/c the OH tricep makes my left, wonky elbow click, and I can’t get that low in the squat w/ the distraction of trying to avoid that.
9. Right Leg Single Leg Squat (Down) Arms Touch in Front of Chest (Up) Arms side
10. Left Leg Single Leg Squat (Down) Arms Parallel w/Floor pull back (Up) Press Front

Part 3: 5 minute AMRAP @ 36:48
Dumbbell Cross Hand Plank Walk (Hold) 5x Plank Jack -Side Plank Raise – Hop feet in to chair sit – 2x Thigh Burner Squat then hop to plank (Repeat other way) 5s

Part 4: 5, 10, 15, 20 (Go Down/Up) @ 43:27
1. Reverse Lunge Kick Front to Jump Switch Lunge This move & the tricep plank things to the glute lifts were really confusing w/out preview! But it didn’t matter. I was flagging so took another break after the 10s and then did it “however” w/ breakdown for last 2 rounds.
2. Right Side Lunge to Kick Front 10lbs, dropping to 5s on the last, longest round
3. Left side Lunge to Kick Front 10lbs
4. Plank Hold – Right Tricep Kickback
5. Left side Plank – 1/2 Side Plank Glute Lift
6. Plank Hold – Left Tricep Kickback
7. Right Side Plank – 1/2 side plank Glute lift
8. Malasana Squat to Deadlift (Heels elevated) W/out a preview, I picked up only 10lbs for the 5 rep round, lol. Then 15 and that was well enough for this long of a WO. But doing this set alone, I think I’d use my 26lb kettlebell
9. Side Jump Lunges
10. Bent Over – Close Row to Wide Flye 10s

Bonus: Abs 5/45 2x @1:07
1.Right Side Plank – Crunch Top Knee in & tap foot behind to floor
2. Left side Plank – Crunch Top Knee in & tap foot behind to floor
3. Oblique Mountain Climbers
4. Left Side – V-up Crunch to Knee Crunch
5. Hold Side – Crunch Top Knee in w/Bottom Elbow
6. Right Side – V-up Crunch to Knee Crunch
7. Hold Side – Crunch Top Knee in w/Bottom Elbow
8. Plank – Crunch Opposite Knee to Opposite Elbow then Same Knee to same elbow
9. Elbow Plank – Side toe Taps
10. Hyperextensions

Some stretching. I like the vid play, just to feel like I had company, but did my own thing as usual.

BodyRock Strength & Fat Burn 40 & a very quick Zuzka set

I really think my Wahoo TICKR is on its way out. Granted this was another very moderate, “just to get the blood moving a bit” WO, but a 108 average?

Without a gym, a coach, or workout buddies, I’ve really relied on my stats and blogging notes to keep myself motivated. Wonder if I’ll be able to keep going without a monitor. Guess it doesn’t matter that much.


BodyRock Strength & Fat Burn 40

  • 15/50×10 w/ 1min rest in midde = 22:40min
  1. Low squat jacks
  2. ½ burpee off end of bench & then box jump up & down
  3. Side lunge, one side 35lb kettlebell. Lisa does a pivot & press out here. 
  4. Other side
  5. Rev lunge w/ bicep curl alternated w/ pushing weights out in front / DL 15s
  6. Other leg
  7. Elevated side plank, bottom leg lifting Lisa does a SA side plank jump.
  8. Other side
  9. Alt SA swings 26lb kettlebell
  10. One arm tricep / one arm wide-reg push-up w/ knee in (same side as tricep arm)

    (1min rest)

  11. Other side
  12. Rev lunge w/ bicep curl. Do lateral raise back in lunge. Step fwd w/ knee-up. 10s
  13. Other side / leg.
  14. Curtsy lunge on bench w/ knee up (elbow to knee), out to the side a bit 15s
  15. Other side
  16. Rev lunge. Come back, keeping leg off floor & then drop to a tricep sort of pike push-up. Walk hands back to foot & repeat.
  17. Other side
  18. Squat, reaching up OH, w/ alt rev lunge 5s
  19. Woodchop 15s. Lisa does a rev alt fwd lunge w/ chops & OH weight. I cut out a the moving / pivoting lunges to be more careful w/ my right knee.
  20. Other side

Did the nice abs burnout along w/ the video. I think the intervals are 10/30 but she doesn’t say. I’d had them detailed out but forgot to save the draft before I closed my other computer.

Upper Body & Abs Inferno #8

  • Hadn’t previewed this beyond the first move so there was some stops & starts. I only did the first part, not the stretching part she repeats in this series. This one wasn’t the best w/out the ball. 

1. Dynamic push up / elbows bend plank hip side to side / elbows bend plank leg lift (each leg) x6

2. Leg raise / side to side knee tuck / pull up x5 I had to put my feet down on the floor before the pull-up. (At least I can do pull-ups w/ no assistance band I guess.)

3. One leg on the slider ball forward pike roll to back roll shoulder stretch x 6 alt. legs Couldn’t really do the shoulder stretch part w/out the ball.

4.  Three chin ups x 3

5. Plank slide forward to tippy toe wide legged forward bend / Reptile push up x8

6. Ball supported roll forward one leg lift into a handstand x 2 alt. legs x3


















Recovery WO

Wish I’d chosen an upper body & abs inferno by Z for my 2nd set, but whatever. I got something in for today and that’s all that matters.


21 Minute HIIT: Full Body Workout

  • 10/50×21=21min. Liked this a lot except for the yoga moves. I’d rather do the yoga @ the end. But this was all I was up for anyways, as I’m still a bit under the weather. Melissa said she aims for 120 jumps in a set! I mess up more feet together, but the most I did was like 90-something. Did jogging style a few of the sets too b/c easier for me.
  1. Jump Rope
  2. Deadlift
  3. Quadruped Leg Raise
  4. Jump Rope
  5. Warrior Deadlift (right) 35lb kettlebell
  6. Warrior Deadlift (left)
  7. Dive Bombers
  8. Jump Rope
  9. Bulgarian (right) 35lb kettlebell, same arm as elevated foot
  10. Other side
  11. Plank Walkouts Added a push-up
  12. Jump Rope
  13. Lunge Pulse Press (right) 20s
  14. Lunge Pulse Press Curl (left) Had grabbed the 20s which are too heavy for curls, for me.
  15. Superman
  16. Jump Rope
  17. Plank Cross Row with Floor Tap 20
  18. Folded Twist
  19. Jump Rope
  20. Curtsy Lunge (alternating) 20s
  21. Pigeon Stretch (alternating)

Standing Core + Glutes Workout

  • 10/50×12=12min. This was really too easy, even for a recovery WO. Considered doing a Zuzka set after & paused the timer. Then decided to just call today a recovery WO & do a few stretches. 
  1. Swaying Goddess-Right
  2. Swaying Goddess-Left
  3. Tip Toe Single Leg Pulse-Right
  4. Tip Toe Single Leg Pulse-Left
  5. Tick Tock Goddess-Right
  6. Tick Tock Goddess-Left
  7. Trunk Rotation
  8. Back Stretch to Flat Back
  9. Star Tap-Right
  10. Star Tap-Left
  11. Leg Abduction/Rotation-Right I really felt this one, in the thighs, b/c of the last two days’ WOs. 
  12. Leg Abduction/Rotation-Left

A few minutes of yoga to close.