What A Difference A Day Makes

Yesterday was a rest day, and I needed it. Quads were still sore this morning when I got to the gym. I also added the 'official CF warm-up' routine to today's WO, and it really did make a difference. Felt much more pushed during the whole WO. Shoulders were on fire!

Front Squat: 5x5 55kg
Shoulder Press: 5x5 35kg
Hip/Back Extension: 3x15

Lucky me the gym just recently got in a new piece of equip just for back extensions, so I was well set there. I actually pushed out a few extra shoulder presses, as I forced myself to do one more for each time I stopped for rest, so the total was: 5, 5, 5, 6, 8 reps. Those last few were agony, but the sense of accomplishment far outweighed the temporary discomfort. :-)