Fri: 7/4/14, foundation day 8

Early AM:

Warm up: 

Cold swim 

Joint mobility on dock 

1 x 50 push-ups 

Then: easy strength

2 x 5 strict pullups 

2 x 5/5 1h press @ 20kg

2 x 10 goblet squat @ 20kg

4 x 10/10 1h swing @ 20kg

2 x 5 windmill @ 20kg

Then: cool down

Carry and set up for 4th of July. Lots of beer cases and food.  

Notes: 

Nutrition: fasted until lunch then cheat day. Feel like garbage.