Mon: 6/15/15, 40 day workout, sprints

Early AM: 

Quiet time 

Then: 

Cold shower 

J/M

Foundation drills 

Upper body band mobility

In the PM:

2 hours coaching basketball 

Then: 

5 x bench press @ 155# (paused)

5 x dhnk pull-up 

- 2 rounds 

5 x deadlift @ 195#

10 x plank pull 

- 2 rounds 

5 x goblet squat @ 75#

5 x windmill @ 45#

- 2 rounds 

3 x 10/10 1h swing @ 45#

Hammer curl 

Tricep extension 

- 2 rounds 

Then: later 

.23 mile run 

45 sec rest 

- 4 rounds (1:27, 1:22, 1:22, 1:22)

Then: cool down 

1 x 12 kneeling ab wheel 

RIS 

Cold shower 

Notes: 

Weight: 210#

Nutrition: bowl of grape nuts, organic whole milk, blueberries, honey

- AM: 1 piece peanut butter toast, 1/2 cheese tortilla 

- Lunch: chicken w/ bbq sauce 

- PM: sliced steak and pasta salad 

Post WOD: 

Extra: 1/2 gallon water