Alternate workout for the Gimp

So, because I will probably not be allowed to do the CFT, I decided to mix a mild MetCon with some more aggressive PT. :-)

Warmup
Hanging leg lifts, reclined sit-ups

PT
Abductor (ITB) leg raise 60#
Knee raise (Flexion) 60#
Leg raise (Extension) 67.5, 60, 45#
Leg pull (Flexion) 60#
Isolating leg press 45#/leg

2x3 Pullups (unassisted)
10 knee-to-elbow

MetCon
20min stationary bike @ L13,
maintained 90-100RPM,
5min+ with HR @ ~155BBM
5min cooldown

A bit light but oh so necessary. A good combination in the end. I think I needed to get a couple more lifting exercises into the mix and if I'd been at Palladium or knew where the medicine balls were at Coles I would have done my ball-wall squats. Everything felt pretty good on the knee. I could really tell the power differences when I did the isolation leg press machine. The strength was there at 45# on the left leg, but it wasn't as controlled and the weight was noticeably easier on the right side. Really need to get to work on building the left leg muscle up. Still very far below the right leg (visual inspection).