12/6/17 Wt. 196.8. Slept 7.5 hours napped 20 min. 8/10

Dec-6 *high carb

500m Row @ ramping effort every 100m from 2:05 to 1:53

straight into ""for time""

12 cals AB

12 Burpees to 6"" touch (alternating leg-step-up)

12cals AB

Rest 4min

x4 sets

This was killer. My carpet never felt so good after a session. My tri's and chest were tired after AB then to burpees. 

time- 2:54, 3:14, 3:24, 3:08- rallied. Paced my arms a little better on AB before burpees 

+

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

High carb

Protein  159g, Carbs 211g, Fat 60g