12: 30 Gym

Warmup

Fencing footwork.
Basic advance retreat with some lunges 10 minutes.

Muscle up rows 8,6,4
Back squat 3 x 15 x 20 kg
One arm bench press 3 x 8 x 20kg
SLDL 3 x 12 x 60 kgs

Run on threadmill, incline 1
30 seconds run a 9kph
30 second walk at 5 kph

Concept II

1000m 3' 45"

Stretch

Took the weekend off. Leg feeling much better. I can walk without a limp and most activity is now pain free. Running felt OK as did lunges. Still some twitches with an sudden loading or turning