(1) Warm up
Rehab - 1/2, 12 reps each
MP - shoulder socket w/ band distraction
(2) Floor press w/ 45# DBs
20 seconds on x 8, 20-30s rest in between
Bike intervals - .5 miles on/.5 miles off x 5, all out @ gear 8
5 rounds for time:
5 burpees
15 ring rows
25 double unders
Time - 8:49
Bike intervals - .5 miles on/.5 miles off x 5, all out @ gear 9
(3) Mob - overhead distraction + lunge stretch, feet/calves/shins, couch stretch
- Notes: Good day today...really happy about how well my hip flexor held up with everything and how good it feels. I went hard on the bike intervals and there was no pain whatsoever. First time doing floor presses.
- Sleep: 8.5 hours
- Nutrition: Some junk last night, not too much though.
- Body: Chest, shoulders, and back are still a little sore. Everything else feels pretty good. Taking tomorrow off. This is the best I have felt in a while...got a little wind in my sails after getting some guidance from the trainer and I think I am finally going to get this thing sorted out.
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