12/18 Lo-Int

breakfast: eggs poached with kale, chard, and various other leafy veggies and oatmeal with almond milk
Intu-Flow Beginner (full routine with spinal rocks, frog squas, and vibration drills) (30 min)

p.m.
Parasara/GTB/Shadowboxing session 60 min
Spider Monkey flow 9 min 4x
hip openers for W/U GTB: 4 min---shin creep 1 min rest
4 min---leg thread 1 min rest
4 min---circ neck roll 1 min rest
4 min---circ scorpion 1 min rest
15 min shadowboxing (picked 2-4 different combos, R Jab L cross R jab L hook and right round kick and right front kick, 2L jabs and right body shot punch, L jab Left hook and left round kick, and constantly doing L jab in between, also worked a little on getting that hip snap in Muay Thai fundamentals and tried out the R round kick L round kick and R back kick combo)
compensatory movements: pigeon pose, triangle lunge, intense side stretch, spinal twist, plow, monkey, locust, and rabbit (held 45 sec each)
RPE: 4 RPT: 8 RPD: 2 (hips need more loosening up for these kicks)

lunch: cheese, raisins, grapes, and coconut meat and crackers

dinner: chicken with various veggies and corn