11/24/17  Slept 8.5 hours. Napped 60 min. 8/10.

Nov-24 *high carb

EMOM for 30min (easy dynamic stretching b/t movements)

Min-1 - 8cals Row @ 80% effort

Min-2 - 6 Lateral Burpees over the rower (efficiency / technical focus)

Min-3 - 8cals Row @ 80% effort

Min-4 - 6 DB Thrusters @ 35# ea hand

Min-5 - 8cals Row @ 80% effort

Min-6 - 10alt Walking Lunges

+

Trunk

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

I need more practice on this. Tough.

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

improved

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

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

Great photo with KB on TTT IG. 

Black Friday sale- bought AB- Should arrive in about 10days. I know 'm going to learn to hate it! :)

High Carb

Protein 144g, Carb 210g, Fat 65g