Wed: 12/3/14, s&s 3

Early AM: 

Hot/cold shower

Joint mobility

Dynamic stretch 

In the PM: 

Joint mobility

Then: 

5 x goblet squat @ 20kg

5/5 x halos @ 20kg

10 x supine bridge w/ 3 sec hold

--2 rounds

Then: 

5 x 10/10 1h swings @ 20kg

5 x 1/1 reverse TGU 

Then: cool down

5-1 DHNK chin-up ladder 

Relaxed stretch 

Later: 

Coach x 90 min