Down for a while at the Canada Place Fitness Centre
Intu-Flow
50 Be Breathed Spinal Rocks 10 butterfly, 10 hip extensions, 10 hurdler, 10 shin box switch and 10 knee drops (at least the best knee drops I can do)
Two rounds of:
10 on each leg lunge steps knee to touch floor
10 each leg squat walks
10 quad forward rotations
10 quad reverse rotations
10 quad presses
10 Downward dog presses.
After the two rounds some hip openers.
50 minutes
61 hours
Karate
Some Intu-Flow
Some ground fighting showing how to strike efectively and constantly.
CQC drilling
In the elevator
3 hours
59 hours 10 minutes
Waiting to see the price tag on Coach Sonnon’s Tacfit Commando — I am very interested in the program.
Karate — more down and dirty night then knife vs empty hadn then street assaults against empty hand.
Finishes with Shiva Rea’s Shanti flow and Shivasina.
3 hours
56 hours 10 minutes
AT CPFC
Intu-Flow
Pigeon hip openings
50 Be Breathed basic spinal rocks
10 squat touch ground leaps
10 squat touch ground leap bringing knees up to chest and touching hands
10 lunge squat leaps switching sides
10 lunge squat leaps switching sides and bringing knees up to chest and touching hands
10 Quad presses
10 Quad Hops
10 Quad hops clapping hands and feet
10 Squat Cossack squat knees switch
Squat walk the workout floor
Descending / ascending shin box switch
Shoulder and knee circles
51 minutes
53 hours 10 minutes
Karate
Intu-Flow
Kata
then knife down and dirty
More teaching that action so not counting any workout time over 1 hour
52 hour 19 minutes