10/27/17 Slept 6.5 hours. 7/10- gluts sore in a different way than ever before. Loved today's workout. Rowed consistently around 1380 cal/hr pace  -  30-33 sec for 13 cal.

Oct-27 *high carb

EMOM for 10min

Odd - 12-14cals Row

13 cal

Even - 8 Lateral Burpees over rower

+

EMOM for 10min

Odd - 12-14cals Row

13 cal

Even - 10-12 Russian KB Swings (tough)

14 @ 50 lbs

+

EMOM for 10min

Odd - 12-14cals Row

13 cal

Even - 14 alt Walking Lunges

+

Trunk

A1. Alt. Rotational Plank from Elbows - 3 - 16-20alt reps; rest as needed

A2. Side-plank Arch-up - 3 x 10-12 ea side; rest as needed

A3. Reverse Plank - 3 x 30sec; rest as needed (create as much shoulder extension as possible)

We had another family birthday dinner for a niece. They only served pasta. I did my best. Tomorrow I will be back on the carb cycling program.

Carbs 210g, Fat 78g, protein 140g