The new physical plan

neck stretch (front,back,sides)x2
Shoulder stretchx2
Lat stretchx2
Toe touchx2
Quad stretchx2
Seated touch touchx2
Lunge stretchx2
Press up(back rehab)x2, slow with a hold
Did this before, between and after sets of calis

Squat (oly ish stance)
Push up
Lunge
Straight leg sit up
Divebomber pushps
Superman
Calves

Let's do this circuit AOAP (As Often As Possible) and try and add a "rep" everytime

Poses to practice holding at the end

One legged mountain (goal 1:00)
Chair
Down dog
Madras (that damn squat pose)
Warrior 1
Bridge or table

Back...again...don't ask

No idea about, bf, weight or HR (will take HR).

today did

Neck stretch (front,back,sides)x2
Shoulder stretchx2
Lat stretchx2
Toe touchx2
Quad stretchx2
Seated touch touchx2
Lunge stretchx2
Press up(back rehab)x2, slow with a hold
Did this before, between and after sets of calis

Squat (oly ish stance) 1 2
Push up 1 2
Lunge 1/1 2/2
Straight leg sit up 1 2
Superman 1 2

Followed by calve raises and a bunch of holds of :
One legged mountain (raise leg and hold for 3, if failed, 3 singles where you just lift and put down.
Chair pose (used different stances as well)
Down dog
Pretty fried at this point maybe try and do more later tonight.