Thur: 12/4/14, s&s 4

Early AM:
Hot/Cold shower
Joint mobility
Dynamic stretch

Early Afternoon:
Warm up: General
Joint mobility
then:
2 rounds:
5 x goblet squat @ 20kg
5/5 x halo @ 20kg
10 x supine bridge w/ 3 sec hold at top
then:
5 x 10/10 1h swing @ 20kg
1 x 5/5 windmill @ 20kg
1 x 10/10 1h press @ 20kg
then: cool down
10-1 strict pushup breathing ladder
Hot shower

Late afternoon: 
Coaching x 120 min