Warmup:
Get joints moving, specifically the hips and shoulders
Do a few air squats to review technique before wod – weight on the heels, lower back is tight, depth is hips below parallel
Strength:
Ascending pullup ladder 1-2-3-4-5-6 until you fail, then stop
Metcon:
50 air squats
50 pushups
2 Rounds
*air squats = weight on the heels, lower back is tight, depth is hips below parallel
*pushups are hand release – click here for demo (one of these days I’ll make my own videos)
Midline:
10 V ups
10 Tuck ups
3 rounds, but sloooooooooow and controlled movement. Make it suck.
Kettlebell WOD 
PullUps 1….9
Metcon 11:51
Hooray! Phil’s certified. Whoot! Whoot!
GS Session two – felt good. Technique not consistent enough, but getting there.
GS Conditioning – 8 one-arm swings, 8 H2H, 8 two hand 4 rounds, then four reps each, four rounds = 7:10
Rested, then did WOD: 8:04 – most of the time spent recovering for more pushups – sucks.
Rest. Ice back. Guitar. Rest. Ice. All Day. Week #2. No longer just staring at the ceiling.
15:23
The last 25 push ups I went to knees. I spent a lot of quality time with the floor mat.