Monday

back to the early gig so having to use better time management in the gym again. shorter more intense workouts will be key. so will getting up a few minutes earlier.
up early and out the door. perfect.
feeling pretty good. heel an ankle in good shape. little sore last night but good this am.

treadmill
run 2 miles
good fast pace. started at 8:30 and worked into the 7's. feeling pretty snappy.

strength warm up
3 rounds
10 pullups
10 pushups
10 squats
felt real good here. body felt light and moved easily. rest seemed to be the ticket.

mainsite WOD
used yesterdays wod. playing catchup.
AMRAP 20 minutes
7- 185# backsquats
10- 45# dumbbell rh overhead walking lunges
7- burpees
10- 45# dumbbell lh everhead walking lunges

6 rounds plus 7 squats.
had maybe a minute on the clock but let it run out.
the walking lunges were brutal and i will feel them later.
the squats were good and the burpees surprisingly weren't bad at all. only sets of 7 so that helps.
this was a brutal wod. the overhead lunges were heavy and took a lot out of me.

was very happy to complete this rx'd. 6 rounds was cool. maybe could have rushed thru to get seven but happy with 6 and the squats.
tuff stuff

HSPU practice
practiced handstand push ups
was a little blown from the wod but figured to give it a go
got a good set of about 7. half push ups but was getting some range of motion thru this. better.
will continue to work on this as a skill

stretch
foam roll
yoga/stretch
after the weekend it felt good to stretch and roll.
note to self, buy foam roller as well!!

happy monday!