Sore arms & shoulders

My regular morning yoga teacher has been out of town. So she has had two subs: Ken and Jennifer. I like both of them. They are so different.
Yesterday Ken had us continuously do vinyasa flows.
There are many variations of vinyasa flows. But the video above gives you an idea. I think what really made me sore was going back and forth between downward dog and plank to a push up (or really a push down).
My arms and shoulders are pretty sore. I love that good kind of sore.