I felt a little tired today, I was pretty busy but I'm going to get a rare opportunity to sleep in tomorrow morning which I'm looking forward to. My knee seems to be pretty much back to normal, it still hurts a little while hopping on one foot but besides that it seems to be fine. Tomorrow I'll be starting top speed work.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Ankle hop series x3
Step ups 3x8@125lb's
Hip thrusts 3x8@269lb's
Reverse hypers 3x12
Glute-ham raises 3x8
Incline dumbbell press 3x8@55lb's
Bent over rows 3x8@60lb's
Pull-ups 3x5
Med-ball twists 3x10@8lb's (Each side)
Leg raises 1x10
Side plank raises 1x10
Side plank hold 1x10
Static stretching