s+c 1:00:00 [3]
ladder and hurdle warm up
3 x4/4 bulgarian squat
3x5 back squat 20kg
3x5 bench press 37.5kg
3x8 floor rows
3x5 nordics
3x4/4 killer side crunches
abs circuit, tough
rowing 20:00 [3] 3.7 km (5:24 / km)
Actually really enjoyed this
Cycling 40:00 [3] 15.0 km (2:40 / km)
Note
Had physio and podiatry screening, on the whole very good, good flexibility all round. Feet working well
general tightness around lower back and some asymmetry which is still the underlying cause of pain. but will get some written feed back and booked in to see heather the next few weeks.
Did about 30 squats and and a hell of a lot of single leg dips.