Monday: W12, M1

Training:

Warm Up:
1 mile run (in Vibrams, they are going to take a bit to get used to)
40 x goblet squat (35lb db)
40 x db swing (35lb db)
40 x good mornings (35lb db)
10 x tgu

Work:
1a: 4x20 squat (60 sec rest, 35lb db's)
2a: 4x30 stationary lunges (45 sec rest, 20lb vest)
3a: 3x25 RDL (45 sec rest, 20 lb vest, 35lb db's)

4 rounds for time: 3:17
10 x db swing
10 x burpee

Durability:
3 x 25 calf raises (30 sec rest)
2 x 50 russian twists (35lb db)
2 x 50 leg levers
1 mile run (in Vibrams)

Notes:
Reading: Exodus 13-16
Good workout today. Legs are fine after the 16 mile run Saturday. I am planning on doing a medium distance run tomorrow and Thursday then an 18 mile run on the weekend. Legs and hips felt strong which I was very pleased with. The hinge movements in the warm up have been paying off and I believe have helped aid in recovery by loosening up my hips and hamstrings.