Thur: 4/16/15, ms d3, run

430am, 50 degrees, cloudy
Work (60 min)

Quiet time (45 min)

Cold shower
Joint mobility
Dynamic stretch
Foundation drills
10-8-6-4-2-1 pushup/flr ladder

then: later 
20 min walk with junior at a fast clip

In the PM: 

5 x 5/5 1h c&p @ 20kg

5 x 5/5 1h health snatch @ 20kg 

5 x 5 dbl kb front squat @ 2 x 20kg

2 x farmer carry holds for time @ 2 x 20kg

1 x 10 janda sit-ups 

1 x 50 leg levers 

1 x 50 supine bridges 

1 x 50 supermans 

1 x 90 sec FLR 

Then: later

2.5 mile run @ steady pace 

Some chin-ups on the tree branch 

Joint mobility

Foundation drills 

Relaxed stretching