11/17/17 Slept 7.5 hours, napped 45 min after workout.7/10. legs and back a little tired.

Nov-17 *high carb

Every 2min for 7 sets

14 cals Row

8 Lateral Burpees over rower   cal/hr of 1250-1300

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Every 2min for 7 sets

14 cals Row

12 Russian KB Swings (tough) @ 50 lbs

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Every 2min for 7 sets

14 cals Row

14 alt Walking Lunges

Went well. It was tough and I rowed hard. Ave around 35-40 sec for 14 cal. It was fun.Looking forward to next block.

I was so tired at the end that I could not complete the the trunk portion.

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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)

Did not complete. too tired. I tried  but couldn't hold a side plank. I'll add this to tomorrow's workout.

High Carb

protein 156g, Carb 215g, Fat 65g