AM

A1. Banded partial box pistols; 5 slow controlled reps x5/side; rest 30 sec (have band around your knees and work on activating glutes as you sit down onto box but keep box just at parallel) 
A2. X band lateral marches; 12 steps in both directions x5; rest 30 sec
A3. Single leg RDL (20 degrees of knee flexion); 8-10x5/side; rest 30 sec
+
3 Sets: 
25 UB Deadlifts @ 185# 
2k Row @ 8:00min pace 
rest 2min 

PM
"Isabel"

Results
AM
A1. Completed
A2. Green Band across sets 
A3. 115# across sets 
+
Completed (sub 9 across each set)

PM
1:53

No pain during pistols. Stayed slow and controlled across all sets. Was feeling hammies on RDL's. 

Deadlift weight wasn't bad. Completed each set with not having to fight a whole lot. Stayed consistent, smooth, and focused on row. 

Had fun with "Isabel!" Can't remember the last time I have done it. Went 15 UB then chipped away with 3's. Should of held on to the bar longer. Played it safe. Got more left in the tank. What's a good time anyway?