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A1. Pass through; 8 reps x 4; rest :30
A2. Cossack squat; 3/side x 4; rest :30
A3. Side arch up on hand; 6/side x 4; rest 2:00
Done! A3 gave a nice stimulus to my obliques
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B. Quadruped hip CARs; 2/direction/leg x 2; rest :30 b/w legs
Done! Very slowly
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C. Segemented spine CARs; 2/direction x 2; rest 1:00
Also done very slowly
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D. Neck CARs; 2/direction x 2; rest 1:00
Also done very slowly
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E. Barbell ab roll out; 5reps x 4; rest 2:00
Very controlled reps. 1' per round
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10' row @nasal breathing
Slept poorly... Was 'excited' with the workout, and it was difficult to return to 'parasympathetic' mode :P
Mood is ok
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