Thursday Yoga and Friday Gym

Not much to report from Yoga yesterday. Started with Hamstring work again, which again was pretty difficult but beneficial. Couple of new poses as well, most of which I didn't catch the name of, but one of the new one's was Eagle...
Also, did quite a few plank and bridge like poses so felt good in my core afterwards.

Today I hit the gym:

Warm up:

1 * 15 Internal Shoulder rotations (7kg) - per arm
1 * 15 External Shoulder rotations (7kg) - per arm
2 * 15 Single leg raised Glute Bridge - per leg
1 * 12 Press up holds (3 seconds)
1 * 12 Body weight squats
Foam rolling

Main routine:

{4 * 5 Pull ups (hands forward/shoulder width)
4 * 5  Pull ups (hands forward/wide grip)
3 * 8 Standing Dumbell Push Press (2 x 10 kg)
3 * 8 Lateral Step ups (10kg) - per leg}

3 * 8 Seated row (64kg)

{3 * 8 Squats (90 kg)
3 * 8 Bulgarian Split squats (20 kg) - per leg}


{4 * Max weighted press ups (10kg) (30, 25, 22, 25)
4 * 30s Dynamic Plank
3 * 8 Single Leg Swiss Ball Hamstring curls (55cm swiss ball)}

Warm down:

Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling

Ka-Pow! training tomorrow morning. Not on 3G any more, but luckily the weather looks like it's going to be ace.