Mon: 10/31/16, DMPM Day 7

Wake Up: 500am
Sleep: 6.5 hours

Early AM:
Cold shower
Coach private basketball lesson x 60 min

then:
Coach strength and conditioning class x 90 min
(going thru Dan John's 18 week protocol)

then:
2 x 5/5 1h press @ 45
1 x 20 breathing goblet squats @ 45
100 x 2h swings @ 45
2 x 5 dhnk pullups

In the afternoon: quick maintenance workout based on Dan John's movement chart
Planks as a Program

Joint mobility

10-8-6-4-2-1 pushup/pupp ladder
1 x 3 bent over batwing row @ 2 x 45 (8 sec squeeze at top of each rep)
5 x goblet squats w/ 30 sec hold at bottom of each rep @ 45
1 x 30 glute bridges (slow and steady)
Carry medley @ 2 x 45

hammer curls
rope tricep pushdown
stoney stretch
- 2 rounds