11/10/17  Wt. 199.8 Slept 7.5 hours, napped 45 min. 7-8/10-tired but not sore

Nov-10 *high carb

Every 2min for 6 sets

12-cals Row

8 Lateral Burpees over rower

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Every 2min for 6 sets

12  cals Row

12 Russian KB Swings (tough)

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Every 2min for 6 sets

12 cals Row

14 alt Walking Lunges

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Trunk

A1. Single-leg / Single-arm Plank Hold - 3 - AMSAP until you begin shaking; rest as needed

A2. Side-plank w/ top-leg march - 3 x 10-12 ea side; rest as needed

*https://www.youtube.com/watch?v=njzGymGHT6s

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

I was apprehensive  about this workout, especially after Wed's row. I actually went well. It was tough but I think it was easier that last week's EMOM. I pace the row at around 1250 cal/hr=around 33-35 sec. then went right on to the second task. I was able to pace this at a slightly lower HR. I did try to cheat but probably rested 30-40 sec between each 12 min piece while getting stuff ready and re-setting the timer. It was a great program!

High Carb

Protein 156g   Carb 225g  Fat 57g