P247 — Plan Tab Mockup

✓ Done 6:00 AM

✅ Hybrid S&C Class

CrossFit Dural · 52 min

Calories 487 kcal

Avg HR 142 bpm

Load +38

⚠ Recovery Priority

😴 Sleep Crisis: 4.8h

Non-negotiable early bedtime tonight. Target 9:30pm. Your HRV and recovery depend on it.

✨ Coach ~4:30 PM · 35 min

🏋️ PM Session: Pull + Mobility

Complements this morning's push-dominant class. Low impact on knees.

💡 Based on your 6am workout image. Avoids front squats and loaded lunges (patella rehab).

Barbell Rows

4 × 8-10 · 90s rest

Back

Pull-ups

3 × AMRAP · 90s rest

Lats

Face Pulls

3 × 15 · 60s rest

Rear Delt

Banded Hip Mobility Flow

2 × 5 min · continuous

Mobility

Dead Hangs

3 × 30-45s

Grip

▶ Start Workout

📅 Event 3:00 PM

⚽ Dominic's Game

Marian College vs St Pauls · Home ground