monday

active recovery
knees a little stiff this am.
other than that feeling pretty good. needed to get in and get the blood flowing

warm up
run 1 mile
well run might be a little strong. but felt good as i got going.

strength warm up
3 rounds
10 pull ups
10 push ups
10 sit ups
10 back extensions
all good here. jumping down from the pull ups was a little harsh on the sore knee joints. ouch.

wod
modified from yesterday
as many round as possible in 12 mins
3 50# weighted pull-ups
run 50m- subbed 15 squats
3 ring hspu subbed 65# db push press

6 rounds. i think. maybe 7? lost count. felt good. the push presses were heavy. weighted pull ups got a little harder on the last few rounds.

this was perfect for today.
would have maybe tried to get a little more in normally but called it a day.

little active recovery!