Fri: 9/30/16, recharge, run, kbs

Wake up: 600am

Sleep: 7 hours 

Early AM: 48 degrees, foggy, windy 

Douse x 5 gallons 

Cold plunge in lake 

Joint mobility 

Afternoon:

Long walk in woods at state park w/ family. 

Then:

28 min run 

- sub 6mpm last 2 min 

Then: 

5-3-2 x 1h press @ 60

2 x 8/8 1h row @ 60

Goblet squat drill x 6 reps, 10 slow breaths at bottom each rep @ 60

4 x 10/10 1h swing @ 60

Suitcase carries @ 60

Then: 

Cold plunge in lake 

Comments: 

Up north w/ family for long weekend. Water is very cold. Leaves changing. Quiet weekend at cabin full of rest, recovery, good food, lots of family time and warm fires.