Warmup

Run:  1.5 miles easy pace

HSN:  10 mins @ 12kg; 10 rpm

SQ:  20 reps EMOM  for 20 mins = 400 reps

Stretching 

Knee is popping on the uphills.  From here on out I’m going to try and keep a slightly brisker pace on the flats and downhill, but walk the uphills.  

Volaren/DMSO topical treatments for shoulder and knee beginning today.