Friday am

active recovery
almost slept in this am.
glad i didn't.

warm up
jump rope.
15 minutes alternating singles, running, double unders
just getting loose and working up a bit of a sweat.
ankles a little stiff but felt good after a few minutes.

turkish get up practice
yes my new favorite exercise!!!
5 reps rh
5 reps lh
used the 16kilo kettlebell. largest at the gym and worked the movement.
felt pretty good. getting it down. forearms a little sore from the bell leaning on it. not muscle sore but a little banged up.

3 rounds
15 ghd situps
15 ghd back extensions

Mobility work
roll
stretch
roll
stretch
etc.....

thats was it. good productive morning. active recovery!!

long weekend coming up.
box will be closed due to a rowing cert. maybe a park wod.
might go to kennedy dells and make my own park wod. maybe a little weight vest work?

peace!!