17k

Walked/hiked/jogged/ran 17km in SF yesterday.

Today, a grr workout.

Warmup backwards lunge / spiderman crawl / foam roll glute med

1x5 45 lb plate deep squats
3+3 90lb DL
empty bar OHS practice (still needs work)
Pistol progression-- 1-legged squat practice atop short box (idea from Power Moves book)
Intermix jump rope & 5+5 8kg Kb sw / 5+5 8kg Kb sn
ASLR
Stretch

Lats need work... my new weakest links: something around the lat/shoulder chain. Need to do more Z R-phase camshafts and review shoulder mobility drills / literature.