Warm up:
Cold swim
Joint mobility on dock
1 x 50 push-ups
Then: easy strength
2 x 5 strict pullups
2 x 5/5 1h press @ 20kg
2 x 10 goblet squat @ 20kg
4 x 10/10 1h swing @ 20kg
2 x 5 windmill @ 20kg
Then: cool down
Carry and set up for 4th of July. Lots of beer cases and food.
Notes:
Nutrition: fasted until lunch then cheat day. Feel like garbage.
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