What a wonderful weekend

Intuflow (RPT 8, RPE 2, RPD 1)
FlowFit (RPT 6, RPE 8, RPD 3)
Be Breathed (RPT 7, RPE 4, RPD 3)
Screwing Arm Pressups 1x5 (RPT 8, RPE 3, RPD 0)

I got Mrs Chops to do Intuflow with me today, the whole routine. I'm not sure she *liked* it, but she didn't seem to mind it. I'll try to get her to do it again tomorrow. For me, I felt my form was really on today, even the 4CBD. My hips seemed a little looser today, but not miraculously so.

FlowFit was hard. I did 10 reps in 15 minutes. I took a few breaks to get my breath back, and to try and bring RPE down to 7 or less, which didn't quite work. Still, it felt a small bit easier than last Medium day. I also tried to pay strict attention to my form today, and was rewarded with much improved trinity squats and the pre-"springing tripod" (I don't know what the early stage of that is called, but I suck at it). I tried to roll right into the deck squat from the spinal rock a couple times, but it didn't work. For extra fun, I tried keeping both hands on the ground during the (pre) leg swoop. My main problem there is that I'm too close to the wall on my right side, thus I can't straighten my left leg out.

I managed 10 full butterflies today, after 10 basic crunches. My back hurt a little afterward, but not as much as last time, which is encouraging. Doing Be Breathed after a hard FlowFit session is awesome - after 10 reps my breathing is almost normal again. Screwing arm pressups also went well. I did a little extra mobility work afterwards, mostly because I wanted to try a couple of things that I read about in the forums.

Overall, good workout, although a little higher intensity than it should have been, but that's just because my cardio is piss poor.