kettlebell drag

Feeling 80% better re: lateral quadricep

Warmup jog

36kg (20+16kg) Kettlebell march w/ TRX strap 100yd
rest
36kg KB backward march 100yd
rest
36kg KB forward march 100yd
rest
36kg KB lateral march 100yd

3 reps 36kg KB fast pull 20yd

fwd march 20yd

2x5 16kg KB one-hand swing
2x7 16kg KB two-hand swing

a few cleans

farmers walk back

--

foam roll: L glute not that painful, R lower calf tighter, also mid/upper-back tight

shoulderstand squat a lil painful, not too bad

30+20 knee tucks

3x10 bodyweight Bulgarian goat belly swing
3x8 25lb plate Bulgarian goat belly swing

3 sets 4+4 reps 4s+4s 30s rest Torture Twists

bike feeling meh so 7min 1km erg/row