A. Gymnastic Skill Work: 20 min, go freestyle here
B. HICT Row 20 min (damper 10, SPM<20 b="" hr="">(complete 4500m)20>
C. 20 min @Z1 - your choice, but accumulate good reps of kipping HSPU during the 20 min (completed with mobility)
Notes: Foot is still bothering me, but the shoulder is getting better. Had some soft tissue work this morning. And feeling a bit better. Need to stay on top of this foot.