Well, went over to see the PT today after I got a call from her, the SMD is out of town for 2 weeks and she really can't do much without his input, right now she said not to run until after I see the Dr. on 4/9 am not sure about, that is a long time for me not to run so I may do some fast walking if it doesn't bother my knee and I have the okay to spin and use the stepper. Did another round of ultrasound since that help my hamstring, I do not believe I have a ligament or muscle problem I think it is more something to do with my bone based on the way it is feeling when it hurts.

Today IClimb surprise on stepper and Josh Hillis Wk4 wrk2 3x

15 KB Swing 16KG
10 Burpees

I also added 2 rounds of Josh Hillis forgotten workout that he had in his blog

15 KB Swing
15 Med Ball throw -6#
15 Box jump 16"
15 Situps