Day 13-14 Rest and recovery. Much Needed.
Day # 15
Forward and Reverse Ellips from Forward Pressure Advanced level. 10 rounds 30 second rest. Be Breathe level 1. 10 rounds 30 second rest.
Compensation:
Twisting Pigeon.
Table.
Revolved Head to knee.
Notes:
Old “injury” flared up. Right side of the middle of the back very tight. Same one that flared up a few months ago.
Feel really good about APFT. Ready to be done with it.
Day # 16
Took a day just for yoga. I’ll admit that I’ve been neglecting my practice just a bit thinking I could get by just on compensations from the work I’ve been doing.
Started about with Intu-Flow® and 5 rounds of Sun Salutations. SInce I’ve been having tighness in my hips and lower-to-middle back I focused on hip openers. Afterwards I felt great. Some of the tension an stiffness was gone and I felt looser. Much Better. 
Exercises were:
Downward Facing Dog pushing deep into the calves.
Three legged dog with hips forward. Got real deep into the calves again this time really pushing the heel to the floor. I carry a lot of tension in my calves.
Scorpion Pose to open up the hip and side body then flipping into the Twisted Anchor Bridge. Once I got into the Twisted Bridge, then I reached out to touch the floor like I was ready to go into a full Wheel Pose but, that’s for later. I do think it did bleed off some tension in the back though. It feels better today than it has since Thursday.
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