12/2/17 slept 8.5 hours, napped 20 min.7-8/10 quads tight and sore from squats. Wt 198.4

Did yesterday's w/o today

Dec-1 *high carb

For time:

25-20-15-10-5

Cals Row

Lateral Burpees over Erg

14:26- rowing pieces at 1150-1220 cal. Burpees manageable until 10-12 reps then had to take a couple breaths rest

+

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)

Walked 50 min.

Low carb

Protein 160g, Carb 151g  Fat 64g

Assault Bike is assembled and ready!