060215

A. Seated Neck Retractions - 2 x 20-25; RAN
B. Side-lying T-spine Rotations - 2 x 20 ea side; RAN
C. T-spine Peanut Crunches - 2 x 2-3 ea joint segment; RAN
D. Band Assisted Natural Knee Extensions - 2 x 5-6; RAN (engage glutes, maintain posterior pelvic tilt)
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Track-style Warm-up (aerobic -> DROM -> intervals)
…
Run - 5 x 400m @ 60-70-80-90-100% effort by round; rest 2min
*record split time + peak HR for each interval
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Ido Portal Squat Routine #1
https://www.youtube.com/watch?v=xPwG2hqnOx0
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Crossovery Symmetry Recovery Protocol

A-D Complete

Times        Peak HR       HR before starting next run
1:48             158                  118
1:40              168                  128
1:30             174                  133
1:27            177                    137
1:21             180                  144
1:20             182          

*I know it's 6 times.  I though I could beat 1:20.  I ran 400m straight line outside my gym.  May not be exact but it's what I'll use for training in the future as long as it's just running (it's across the street from gym.

Hips, quads, and calves pretty sore from this.