thrust

morning 1x8 bodyweight RFESS

afternoon 2x8 bodyweight RFESS

wall pushup 2x15
TRX standing pull 3x10

full-plank A-Z valslide
half-plank A-Z valslide
[need more plank work]
3x10 shoulder-elevated BB hip thrust (where did my other 25lb plate go?)

gym
25lb 3x10 elevated calf raise
40lb 3x10 anterior tib/shin raise
3x10 knee tuck
3x10 back extensions

first time doing torture twists 3x{3s+3s} 30s rest
shoulderstand squats 1x10 -- not great in L glute-med

10+10 side planks
ipsilateral quadruped (easy on left side down, hard to stabilize on right side)

6-7 min rope work (some breaks), some double-unders, single leg work
stretch glute -- need to do more left side stretching

15min, 3.5mi stationary bike

HRV emwave post-exercise level 1 one bar practice
jamba