Run, PU, JSQ, FCFK, PL, D, NR, Swim + Doctor

Lunchtime

Run to track, 1.4 miles

3 rds of
20x push ups
20x squat jumps
30x FCFK
200m run
Rest
- Repeat for a total of 3 times

3 x 30 sit ups
2 x 10 deadhang pull ups

Walk back to pool, 1.4 miles

2 rds
15x deadhang pull ups
15x dips
15x neck rotations (each direction)
300yd CSS

Afternoon
Follow-up with doctor regarding progress of my knee.

Notes

• Body: Felt pretty good.  Some right tibia pain during the run.  Slight knee tightness during run, seemed to clear up by the time I was swimming.  Right hip flexor felt overworked afterwards.
• Workout: Good stuff.  No PST today since motivators could not make it, but I worked out with the other candidates who were present.  Took the running relatively easy, and kept the squats in check.  I will PST on Wednesday.
• Doc Visit: Positive overall.  Knee has been improving but is not there yet.  She says I can gradually return to activities beginning with physical therapy.  Also listed some shots as options to aid in the healing.
• Run: About 2.5 miles total today.  Felt alright, definitely need to ease back into things.  Right tibia had some irritation during the run.