10/1: AM run (40 min) can't believe how slooowww I am moving...

10/3: AM yoga class & cycling (approx 10 mi)

10/5: AM
warmup asana (sun salute var.)

3x KB swings, planks (l-ctr-rt) - 90 sec, 45-90-45, 1 min rest
(remembered later from looking @ my notes that I'm supposed to have a goblet squat in there too...oops)

shoulder circles
3x 20 face pulls
Shoulder dislocates