17:00 Gym

Elliptical trainer:
4 minutes at L50, 4 minutes at L10
30 seconds at L60, 30 seconds at L10
15 seconds at L70, 30 seconds at L10

Mobilization

SLDL 2x15x50
Pullups 2 x 10
Pushups 20,15
Later raise 2x10x8
Machine row 2x10x107.5
Machine press 10,15 x 30
Ab wheel 10

Stretch
Ankle rehab
Foam roll.