moderate intensity - tacfit

mission 2a - cycle 1

warmup - joint mobility:
closed chain knee rotations
tai chi twists
closed chain elbow rotations
rear shoulder rotations
outside hip circles
thorax rotation

strength - tabatas:
lunge twist* - 10,10,10,10,10,10,10,10
revolving table* - 6,8,10,10,10,10,10,10
scorpion crucifix* -10,14,16,16,16,16,16,16
bear squat - 7,7,7,7,7,7,7,7
rocca forearm - 9,9,10,10,10,10,10,10
bridge clap - 12,13,13,14,14,14,14,14
*(l+r=2)

pullups - 2,2


cool - down yoga:
forward fold
twisted chair
clasped hand should bridge
extended table
kneeling lunge
threading arm