08:30 Gym

Warmup, mobilization and prehab work.

RDL 5 x65, 10 x 55
Military press 10 x15, 10 x20, 10 x25, 5 x30, 5x40*
Pullup 5x15 ,10
Box jumps 20, 30
Leg raises 2 x 10
Ab wheel 2x5

Stretch

* I tripped at fencing thw night before and injured my shoulder. Just wanted to get some blood into it.

13:15 Home

4 mile run

Stretch and foam roll.

Longest run in a while and it felt good.