Tue: 9/2915, int run, kbs

530am:

Devotion
BSF/Homiletics (Day 1, Rev 1:1-3)
Journal

then:
cold shower
joint mobility
foundation drills
upper body band work

In the PM:

Warm up: 

8 min run @ easy pace 

Dynamic stretch 

Then: 

3 x hill sprints 

- 49 (tied PR), 50, 51 seconds 

- 2:30-3:00 rest (walk down hill)

Then: cool down 

5 min run @ easy pace to park

4 x 70 yard striders (flush legs)

8 min walk @ easy pace back home

Finished up with relax into stretch and then some band stretching in the hard

Later in PM: 

1-20kg kb

1h c&p

Breathing goblet squat

1h swing 

Kneeling ab wheel rollout

Then: 

Relax into stretch 

Cold shower 

Notes:
weight: 200#
comments: cold improving, slept well  last night. more fish oil, magzinc and d3.