Sunday: 6/23/13, Power Endurance

I) Training:
- Foundation, Day 1

Session 1: Morning
- Power Endurance

Warmed up with:
50 x band pull-aparts
15 x shoulder dislocates
50 x squats
10 x box jumps @ approx 36 inches

then:
4 x (30/30) frog hops (all >30 reps)
2 min rest
4 x (30/30) split jumps (all >20 reps)
2 min rest
4 x (30/30) burpees (all >10 reps)

then:
cooled down with:
28 min run @ easy pace
15 min kayak @ moderate to fast pace
cold swim
Joint mobility

Session 2: Afternoon
- Strength Endurance (Ladders)

3 x (1-4) One arm Press ladder @ 20 kg kettlebell

then:
Windmill practice @ 20 kg kettlebell

II) Nutrition:
- decent. 

III) Rest/Recovery:
- Sleep: 8 hours
- Weight: 212
- Body: Good.

IV) Notes:
- Done outside, beautiful weather. The run loosened up my legs and the kayak my upper body.