Thur: 7/3/14, foundation day 7

In the afternoon: basement

Warm up: 

5 min x joint mobility

5 min x sealfit hip mobility 

5 min x stick mobility 

5 min x kb drills @ 14kg

Then: easy strength 

2 x 5 deadlift @ 225#

2 x 5/5 1h press @ 20kg (did not put down)

2 x 5 kb front squat @ 2 x 20kg

2 x 5 strict pullups 

1 x 25 2h swing @ 36kg

1 x 90 sec flr

1 x 20 kneeling ab wheel

Then: cool down

5 min x stick mobility

5 min x relaxed stretch 

5 min x cold shower 

Notes: 

Nutrition: fasted until dinner 

Comments: trained while junior napped. Mobility work and cold shower really leaves me feeling fresh and rejuvenated post workout.