Monday 10/1, Foundation: Power Endurance (long)

Emphasis: Power Endurance (long)

Evening:
Specific warm up: 800 m run
Work out: 3 mile run (20:23)
Cool down: 800 m run

Then: Correctives
5 rounds: AFAP w/ good form
20 x swing @ 45#
20 x pushups
20 x squat

Then: cool down
Joint Mobility

Later:
10-1 descending ladder
Pullups
Swings x 2 @ 45# db
Squats x 2

Then: cool down
Joint Mobility

Notes:
Sleep: 7 hours
Weight: 203#
Quiet time: 45 minutes in am