Mon: 7/6/15, 13/40, kbs, run

515am:

Quiet time
- Homiletics (Rev 12)
- Journal 

Then: 

Cold shower 

J/M

Foundation drills 

Upper body band work 

In the PM:
2-45# kbs

2 x 5 dbl kb press 

2 x 5 dbl kb fs

4 x 10 dbl kb swings

Finished up with some windmills and tgu's with 1-45# kb to cool down. 

Then: later 

3 mile run @ easy pace 

Then:

6-1 pull-up ladder