July 14, 2022

Good group this morning: Justin, Jose, Josh, Robert, Kyle, March, Michael, Rusty + Ellie, Me + Moose

Total Bike Day

Warm up

1:00@ 60% of 20 min max wattage test

:30 @ 100-115%

:30 @ 60%

x 3 rounds

then

1:15 @ 110%

1:15 @ 90%

:30 @ 60%

Rest :30

x 8 rounds

Then

EMOM 12

:40 Plank on Rings

20 Plank hip touch R

20 Plank Hip touch L

Then

Shoot 20 Arrows @ 60 yards

Today Stats

Weight: 170.4

Sleep: 7 hours

Nutrition : Pre - 1 LMNT + 2400 mg Beta Alanine + 10 gr carbs (apple Juice) + 10 gr Protein

Shake: 523 cal, 42 P, 81c, 2.8F Opti Greens, Phormula One, Ignition, Bananas, Alpha Brain, Creatine

Vitamins: 1St Phorm Micro Factor (Free Shipping) Turmeric,