7/15/17 Slept 8 hours 8/10

Workout on beach in sand-bare foot!!   100m farmer's carry with 45 lbs dumbbells to start workout from slip.

DB 2-arm Deficit Sumo Deadlift @3121 - 6 x 10; rest as needed (moderate load, focus on hip hinge)

45lbs dumbells-dug out "pit" for deficit

DB 2-arm Hang High Pull - 6 x 6;  (focus is on developing power from hips) 45lbs dumbells- could  feel the glut/post chain focus.

McGill Hip Airplane - 4 x 6-8 ea leg; rest as needed used tree as support. Better balance and more stable.

DB 2-arm 90/90 Carry - 6 x 50ft;  with 45 lbs dumbbells in sand. good ankle workout too.

Monster walks went well. Birdogs and glut drive. Ankle mobility was fun. Need more practice on some of the movements


100m  Farme's carry back to the boat

Carbs 189g, Fat 89g, Protein 168g