Practice to day 6 from David's video course, Extract Strength From Your Practice. List of exercises:
Ex 1 - Surya Namaskara A with speed
Ex 2 - Surya Namabaskara B emphasis on Virabhadrasana 1

This segment is devoted working with Surya Namaskara A and B in several different ways—all with the objective of learning to extract strength from the postures that you use to begin your practice each day. In Surya A you’ll experiment with creating a tempo that brings maximum flow and builds purifying heat. In Surya Namaskara B you’ll learn optimize your work in Utkatasana (Fierce Posture) working with synchronizing squatting and coming up with the sweeping upward and downward reach of your arms. You also learn how to tune up your foundation in Virabhadrasana A and to work on your lunge. You’ll also explore the parallels between extracting power from your arm reach in this position and the arm reach in Utkatasasana.