7/10 

A. Reverse med ball shot toss; 3 reps x 8; rest 2:00

  1. 10# med ball 15 yards

B. Clean grip RDL; 8-10 x 5; rest 2:00 - use straps to take pressure off the elbow

  1. 225
  2. 225
  3. 225
  4. 275
  5. 275 *knee felt like it would allow me to get to my VMO it forces me to use mostly side of the quad and hamstrings and glute.

+
15 minute amrap @ 85%: 
50 double unders
350m row
10 burpees over rower
rest 3:00 x 3

  1. 5 Rounds plus 40 reps on Jump rope.****I could have done the rounds about 2:40-2:55 but I would wait for the 3:00 minute mark.
  2. 4 Rounds plus 50 reps and 333 meters on the row...*getting dizzy a little.
  3. I did not do the last round I'm still have 3-4 buckets of baseballs to hit and some throwing to do.  Please forgive me for not getting that last one in.  It is a great grind workout and a mental toughness one to stick out.  I'm looking forward for this knee to get better so I can really attack the full load like you want me too especially for strength.  I went to Cyro and got the knee and IT Band Laser.

+
C1. Banded terminal knee extension; 15/leg x 3; rest :30

  1. yes

C2. Bird-dog; 5/combo x 3; rest 1:00

  1. yes

D1. Banded X walk; 8/side x 3; rest :30

  1. yes and 4 way machine

D2. Side lying hip ADduction; 8/side x 3; rest :30

  1. 4 way hip machine