Mon: 2/23/15, beat Dan day 21 (med)

In the PM: 

2 x 20 fire hydrants

2 x 20 squats 

2 x 5 goblet squat @ 45#

2 x 20 2h swing @ 45#

2 x 20 push-ups 

Back squat/bench press superset 

10 x bar 

5 x 135/135

3 x 185/155

2 x 5 @ 225/175 (belt, easyish)

Deadlift: 

2 x 5 @ 225# (belt, med stance, easy)

Chin-ups: 

10-8-6-4-2 

Arm work: 

Pound stone curls

Tricep extension 

-- a bunch 

Farmer carry: 

100 steps @ 2 x 60# 

Relax into stretch 

Nutrition: 

630am: 2 spoonfuls peanut butter, protein shake.
1200pm: chicken salad, small bowl of oatmeal with a bit of honey, water.

430pm: protein shake 

1000pm: 5 eggs, cheese and green olives

>80oz of water