Monday 9-13

monday morning! yippee.
up early and out into the misty cold. yuck.
possible double today but we'll see.

treadmill
run 1 mile
just a warm up ruin to open up the back and hip. little tight. little sore still. but better.

strength
15-12-9
135# deadlift
135# backsquat

powerclean and press into the backsquat position.
all rounds unbroken.
rest 30secs between rounds
used a 12" box to set squat depth.
not for time per se.

felt good and think it stretched out the back and hip a good amount.
felt solid thru both movements.

CFE WOD
1x1 intervals
:45on :45off
1:30 on 1:30 off
3:00 on 3:00 off
1:30 on 1:30 off
:45 on :45 off

kept the pace sub 7:00 mile for all intervals. felt pretty snappy. hip a little tight.
kicked it up on the last 2 intervals.

stretch
yoga
foam roll
still working out the kinks. all in all good stuff.

we'll see of i hit up ignite after work. probably not. but maybe. depends on work schedule.

peace!