rode my bike to and from the gym. since i haven't written the distance before, it's 1.3 miles each way.

back
lat rows:
12 x 58, 12 x 68, 12 x 78

straight-arm cable pushdowns:
3 x 12 x 60

neutral-grip pulldowns:
12 x 60, 2 x 12 x 75

calves
seated calf extensions:
3 x 15 x 100

single-leg calf raises:
3 x 15 each leg

stability
reverse dead bugs:
2 x 10

alternating supermans on stability ball:
2 x 10

medicine ball (8lbs)

10 underhand tosses w/vertical leap

10 side wall tosses (each side)

10 overhead throws w/broad jump

did two cycles of medicine ball exercises.

i also played flag football this morning. that was my sprinting for the day. time to ice the knee.

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