My current 4x7 is drawing to a close and I have thoroughly enjoyed the incorporation of bodyweight exercises into my routine. I'm hoping to post some thoughts on the results of the cycle on Thursday.
Today I did the final moderate intensity day of this cycle and this is what it looked like:
BWER hybrid routine / 4 supersets / 90 seconds rest
Quad squat / Rocca
One legged squat / Lateral leg swoop
Pike / Crow
Reaching arch / jump squat
I concluded the session with some more slow practice of the Prasara Flock of Pigeons flow.