Sat: 7/5/14, foundation day 9

Early AM:

Cold water swim

Joint mobility

Yoga hip mobility

1 x 50 push-ups 

Then: later 

Warm up: 

20 min run @ easy pace 

Then:

2 x 5 strict pullups 

2 x 5/5 1h press 

2 x 10 goblet squat

1 x continuous set of 1h swings, cleans, LCCJ switching hands as needed @ 20kg

1 x core cluster 

Then: cool down

1 x 40 burpee

Cold swim 

Notes: 

Nutrition: solid today. Fasted until lunch.