Sun: 10/10/15, kb pm, striders

700am:
Cold shower
Joint mobility
Band work

then:
7 x 5/5 1h swing @ 60#
4 x 2/2 1h press @ 60#

Then:  church x 90 min 

In the afternoon: 

5 min run @ easy pace 

Dynamic stretch 

Then: 

6 x 100 yard striders 

- EMOTM, must make in <20 sec

Then: cool down

5 min run home @ easy pace 

Kb play x 10 min @ 45#

Cold shower