early am:
BSF prep x 45 min
Recharge
Quiet time
BSF prep x 3 hours
Afternoon:
27 min run @ LSD pace
Then: cool down
6 min walk @ fast clip uphill
Focused RIS (calves/Achilles)
Rollout right calf
In the PM:
1-20kg kg
10/10 x 1h swing
10/10 x 1h clean
5-1 pushup/FLR ladder
-- 3 rounds
Notes:
Weight: 197
Body: decent. Calf isn't as sore as normal.
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