Brp, MC, DB, LL, Prehab + PT

8/7 Lunchtime

SOFCWOD, from SEALFIT

Warmup, stretch

Run 800m

Then 10 rounds of the following…
10x Burpee---> 5x burpee
10x 4-count mountain climbers
10x Dive bomber push ups
10x leg levers

Then after your are done with the 10 rounds, run another 800m

Rotator cuff work

Evening

Physical Therapy, ~2.75 hours

Notes

• Body: Knee a little tight when I woke up.   Lats a little sore.  Feel pretty good.  Tried to get the body warmed up and stretched prior to the work out, still had some knee tightness during the work out but it faded quickly afterwards.
• Workout: Good workout, it was nice to do something with some intensity.  Dive bombers are very challenging, they work the shoulders heavily.