12/13/17 Slept 7.0 hours. Wt. 195.8. 7/10 tight gluts.

Dec-13 *high carb

2min AB ramping effort (easy-->>hard, ""effort"" should match the row last week)

straight into ""for time""

12 cals Row

10 lateral burpees over the rower

12cals Row

Rest 4min

x4 sets

Time: 2:16.5, 2:13.5, 2:06.5, 2:03

+

A. Full-body Soft-tissue / Release Work - (2-3min each segment working from ground up)

feet / calves / tib-anterior / ham / glute / quad / psoas / oblique / diaphragm / upper back / pec / lat / trap

B. Progressive Muscular Relaxation - 30min

*http://media.dartmouth.edu/~healthed/p_muscle_relax.mp3

High carb

Protein 160g, Carbs 210g Fat 67g