Tue: 8/11/15, run, upper density

In the AM: 

Quiet time 

Then: 

Cold shower 

Mobility

In the PM: 

30 min run 

- 15 min @ easy pace 

- 15 min w/ some long hard uphill digs

- 4 count breathing the whole way.

Then: 

4 x (1-3) tree pullups 

50/20 c&p @ 2 x 20kg kbs 

- hit 50 reps @ 15 min then shut it down

dbl kb cleans

farmers walks

Finished up w/ a cold shower.

Later in the PM: 

Spent a couple hours w/ dad working on hanging lights, hanging knobs on woodwork and miscel work finishing up the basement.

Notes: 

Weight: 197.4 post workout 

Rare day when run felt awesome, body felt awesome, workout felt awesome. Everything seemed to click.