Monday: D1,W8

Training:

Warm Up:
ROM drills

Work:
On the minute for 20 minutes
5 x military press (35lb db's)
10 x pushups
15 x squats

100 x step-ups
(35lb db's, first 50 on low step, second 50 on high step, broke into sets of 10)

Durability:
50 x dumbell good mornings (used 1 35lb db)
2 min max situps: (105!!!)
active stretch

90 min of softball (many short sprints)

Endurance:
6 x 400 m sprints (ran all out, 1 min rest between runs)

Durability 2:
2 rounds:
50 x russian twists (35lb db)
50 x leg levers

Active stretch (focused on hams, glutes and quads for a majority of the time then spent some time in a pause squat opening up my hips)

Notes:
Quads and back are getting a bit tight but overall a great day.