Sunday Map- Thank God

Food:  8a coffee with coconut milk, post training Progenex Recovery shake, lunch at India Garden was salad, sautéed okra, tandoori chicken wings, and cucumber salad, apple ~4p, dinner of turkey soup that Dan made from our Thanksgiving caracas, leftover parsnips, salad, and popcorn, AZIC before bed.

Training at 9:30am

8 min @ 90% aer:

row 400 m

10 burpees

(rest 5 min)

4 Rounds

8 min @ 90% aer:

run 400 m

10 T2B

(rest 5 min)

3 Rounds + 350m

8 min @ 90% aer:

AD 20 cals

10 KBS - 1pd

(rest 5 min)

2 Rounds + 20cals

8 min @ 90% aer:

45 double unders

10 push ups

5 Rounds + 45 DU- calves are still super sore

Feeling really beat up- ready for a rest day!

NOTES: - idea is flow and constant action, no grunting, grinding, breath holding, keep moving