July 6, 2022
/Slim crowd the last 2 days. Yesterday only 3 and today only 4. Rusty + Ellie, Jose and Matt Lawson, Me + Moose
Today was
bike
40 cal slow and steady
10 cal sprint
Amrap 30 min
Then
Sled pushes/Pulls
Then
Ruck 1 mile w 60 lbs in new boots
Then
Shoot 30 arrows at varying distance
Preworkout - Relate Preworkout + 1/2 cup apple juice + 10 gr Phormula 1 protein
During workout - Drink 1/2 gallon water
Post workout -
Morning shake
2 scoops Phormula 1 - 40 g protein
2 banannas
1 scoop Ignition
1 scoop Creatine
1 scoop Glutamine
2 scoops Opti Greens
1 Alpha Brain Instant
Then Vitamins
1 pack Micro Factor - 1st Phorm
2 fish oil
2 Turmeric
3 MasterBrain - 1st Phorm
Then
Coffee
Weight today 171 —-down from 191 on March 10
Sleep, 8 hours
Total workout time this morning - 3 hours 15 minutes