Wed: 12/30/15, recharge, coach, kbs

Wake Up: 600am
Sleep: 6 hours
Weight: 200#

Journal
Devotion (Streams in the Desert
-- approx 40 min

then:
Cold shower
Joint mobility
Foundation drills
10-8-6-4-2-1 pushup/flr ladder
Upper body band work

then:
2 x 5/5 1h c&p @ 20kg (easy)
1 x 10 goblet squat @ 36kg (smooth and slow)
5 x 3/3 1h swing @ 36kg
1 x 10 kneeling ab wheel rollout (1 sec pause at bottom)

In the PM:

Sprint work:
2 x shuttle runs (5 down and back on basketball court in < 60 sec)
 - 1 min rest between sprints

6 x down and backs on basketball court
- start sprint every 20 sec, all sprints were done in under 12 sec)

then:
Coach x 120 min

then:
More sprint work:
1 x shuttle run (5 down and backs in <60 sec)

8 x down and backs on basketball court
- start sprint every 20 sec. All sprints were done in under 12 sec)

then:
Sandbag carries. All done w/ 60# sandbag
1 x down and back w/ sandbag on back
1 x down and back w/ sandbag on right shoulder
1 x down and back w/ sandbag on left shoulder
2 x down and backs w/ bearhug carry
1 x down and back zercher carry

then:
Step up/Squat combo (Tom Furman Naked from the waste down) x 20 reps w/ sandbag on back.

Relaxed stretching before bed