Tuesday: D2,W3

1.) Daily Quiet Time:
Wake Up: 4:30 am
Devotion: Streams in the Desert, My Utmost for His Highest
Reading: Matthew 8

2.) Training:

Warm Up:
ROM drills
Yoga pushup complexes (been working on these and they are a great way to warm-up my shoulders, back and hips) Very similar to Sealfit hip mobility only with slow close grip pushups in between and a little slower

Work Capacity:

50-40-30-20-10
Thrusters (w/40lb sandbag)
Step-ups (w/40lb sandbag)
1 Arm db swings (half w/each arm, 35lb db)

Endurance: Long Intervals
2 rounds:
3 min sprint, 1 min rest
2 min sprint, 1 min rest
1 min sprint, 1 min rest

2 rounds:
3 min sprint, 1 min rest
(last 800 meters finished in 2:48, which I was very pleased with)

Durability:
3 min x front plank hold
100 x flutter kicks
Active stretch