Wed: 6/3/15, 50/20 1h c&p, easy run

Quiet time
devotions
homiletics (prov 14)
journal

Morning recharge
Cold shower
Joint mobility
Foundation drills

In the PM: 

25 min run @ easy pace 

Then: 

20 min max 1h c&p @ 20kg kb 

(78 each arm, 156 total)

Then: 

5 x 10/10 1h kb row @ 20kg

Then: 

Band pullaparts 

Band dislocates 

Band hammer curls 

Band tricep extensions 

- 2 rounds, a ton of light reps 

Then: cool down 

Ab wheel rollout

Cold shower