12/20/17-wt 197.2-Slept 8.0 hours,napped 30 min. 7/10 tight lateral gluts

Dec-20 *high carb

10min Cyclical around the world @ EN1 (120-140 BPM)

(1min Row / 1min AB)

+

EMOM For 30min

Min-1 - 30sec Row @ 90% effort (pacing should be about what is sustainable for a 1k time trial) about 1:45/500

Min-2 - 30sec AB @ 90% effort (pacing should be about what is sustainable for a 5min time trial) 410-420 W- unsure if I could hold this pace for 5 min. Felt good during this session

Min-3 - 30sec Burpees to 6"" touch 6-7

*record HR metrics for this entire training session

AVe HR 137 Max HR 154

+

10min Cyclical around the world @ EN1 (120-140 BPM)

(1min Row / 1min AB)

+

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

High Carb

P 156g, C 219g Fat 72g

It was a fun workout after a long work day- Thanks