072816

TA + Balloon *4*2
Warm Ups (brief)
Bar Work F Sq & Push Press
Roll Thoracic
(rt rear rib out)

Strength:
Front Squat #95*5, 115*3 (pauses), 155*3*3 (pauses)
HB DL #135*5, 185*5, 235*5
45 Degree Calf Press #135*15*3

Metabolic:
Bike
05:00 L4
5 Rounds
1a.  00:30 Level 10
1b.  00:30 Rest / Stretch

Barefoot 5 Min

Resiliency Therapy:
Quadruped Plank PLUS + Calf Stretch (Alternating)
Work over Ankle & Deep Calf Myofacial Release (felt all the way up in Glute & Piraformis)
Arch Rub Out (pic)
(I had used the voided  Nike insert all day.)
Mummy Ankle Soleus Pulse 01:15