Fri Feb 19th

Sleep: got 6 hours (not enough!) but recovery is still high in the upper 80s 

Mood: a little sleepy but feeling much better overall!

Stress: minimal 


Did shoulder PT first

*Light 5-10lb DBs for A1-3: 
A1. Patrick Step Up with load @ 3-6" elevation; 10 reps x 2 sets; rest 30-60 seconds - https://youtu.be/cSAV96-9RAs
A2. VMO Squat; 10 reps x 2 sets; rest 30-60 seconds - https://youtu.be/u4sgRuVzM54
A3. Nordic Curl Eccentric (4 sec lowering); 6-8 reps x 2 sets; rest as needed bw sets 

Did 2 10s for the Patrick step ups, one 10 for the VMO and barely survived 6 reps each round with a 4” lower on the nordics hahah my baby hamstrings are feeling it!


B1. DB Low Box Step Ups (holding light DBs at side); 10 reps/leg x 3 sets; rest 1min 
B2. Wtd Vest Back Extensions; 10 reps x 3 sets; rest 1min 

I used a weight vest for both cause it seemed easier in my head haha 


C. Supine Leg Whip; 8-12 reps x 3 sets; rest 1min 

Still wonderfully challenging!


5 Rounds for Time: 
400m Run 
25 Air Squats 
60 Double Unders 

Took me 25 mins  double unders were not my friend today haha 


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