Thur: 4/21/16, recharge, DE Upper, field sprints

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

Afternoon: 

Took the boys to the zoo. Got in 3 or more miles of walking. A bunch holding a 40lb bag of salt pellets (my massive eldest)

In the PM: 

Joint mobility

Dynamic stretch 

Then:

8 x oh squat 

8 x good morning

8 x dislocate 

Hip flexor stretch 

- 2 rounds @ pvc

Then:

10 x 2h swings @ 45#

5 x prying goblet squat @ 45#

- 2 rounds 

Then:

3 x 3/3 1h press @ 45#

2 x 5 dhnk wide grip pullup

Then: 

10 x 2h swings @ 45#

120 yard sprint in < 22 sec 

120 yard run @ recovery pace 

- 5 rounds, barefoot, soccer field

Then: cool down 

800 yard run @ easy pace

Foundation drills 

400 m suitcase carry 

Then: 

8 x 3 bench press @ 155#

10 x 4 dhnk wide grip pullups or chin-ups 

8 x 3 dbl in press @ 2 x 45# kbs 

Then: 

Db shoulder durability work

Upper body band work 

1 x 20 ab wheel rollout 

Comments: 

Weight: 205 

Body: lower back a bit sore