2/28/17#15 wt. 198, pulse 64, slept 8 hrs. 7-8/10-gluts tight in am. A little tired. Mid thoracic tightness. Looking forward to work out. Hips feel "looser". Mid thoracic area feels like it has better rotation like when doing the Spina Hip sequence. We'll see how if feels with Ido squat tonight.

Ido squat 1.0 ok tightness in ankles. KB1 arm front rack Rear -leg elevated split 15 lbs, 8 reps. Better-lost balance and had to reset consistently  after 5-6 reps Right foot forward more challenging than left. Right ankle felt restricted and tight when left leg in front when pressure on the bench. 1/2 Kneeling KB 1 arm overhead press- 30lbs. with 10 reps. Liked the clusters for inverted bar row. Rowing went good. 1:54.5 ave pace. 5 sets x 3 rounds. Rotational plank form elbows and Arch -ups went great. Soft rolls easier but still a challenge from prone position.

Carbs 162g, Protein 146g, Fat 67g- I'm working on adjusting to the "marcos". May take a few days.

Feel good. Enjoyed the workout, especially the rowing.