warmup jog 400m -- left heel back complainy
DL
3x235+5x225
5min rest, 2x10yd sprints
grip practice: supine hang from barbell, 3x10s
8+8 RFESS BW
2x15 bent knee raises, 2x5 curl-up, 10s RKC plank, 20x bicycle
more trifecta: bridge, twist
15.3min 4.0mi bike
read easy strength. two take aways: need more armor building (every workout?), windmills.
could try complex of 8 clean, 8 front squat, 8 deadlift, or dbl KB clean/front squat ladders.
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