Wed 9/4:
Roll bottom of foot on LAX ball - 1 min side; stop behind 1st joint of big toe and in front of heel also.
Bench Bootstrappers Both complete
Row 5 min @Z1 complete
+
Row 2 min @85%aerobic/rest 2 min x 4 605m, 599m, 592m, 596m (Pushed beyond 85% on these)
+
2 Rounds Loaded Stretching:
Lat/Tri Plank w/DB - 60 sec w/ 35lb dumbbell
Skin the Cat Hang** - 30 sec - extend toes toward floor into stretch (10 sec each grip) complete
Bridge Hold - 60 sec - push chest fwd over hands in mini-reps complete
Spinal Rocks - 20 relaxed reps complete
Pole Press - 10 slow reps + 20 sec hold @max stretch point (flatten low back to pole) complete
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