Strong Ruck

Got the hip issued resolved. Lots of SMR with Rec fem and stick work, piroformis release with small super nova, rumble roller for adductors and IT and lots of hip flexor activation isometrically and then moving into primitve squat pattern stretching

Also included cossack squat stretches which I have been avoiding. No longer  adductors have to stay open and strong.
Also banded hip flossing helped a lot after the SMR
By the time I got to the ruck hip flex pretty normal thank G-d

48 lb ruck
6 laps
55 min
 No timed laps ( not going to push it )

BW 171.6
BF 14.2

whew, that was a wake up call that heavy swings on Wednesday afternoons are NOT the same as Saturday mornings. DO NOT GET DISTRACTED!