5:00 AM - On Rising

• 16 oz Water
• 1 Tbsp Honey

6:00 AM - Thursday Mens Small Group @ Starbucks
16 oz Black Coffee

Pre Run:
16 oz water w/ 10 grams whey protein, 1/2 scoop Nutritox FREE

AM Run:

• 3 miles
• 39:47
• Avg 136 bpm

Post Run:

• 3 Egg whites w/ 1 Whole Egg (scrambled w/mushrooms, spinach, couple dashes Tom's Red Hot)
• 1/2 liter Yerba Mate w/ 2 Tbsp Half and Half

WOD - Conditioning and Core:

1) Yoga Routine-Hold each pose for 1 minute:

• Standing Mountain
• Forward Flexion
• Kneeling Table
• Down Dog
• Incline Plane
• Prone Mountain
• Supine Bridge

2) WOD - Jump Rope / Towel Crawl (AFAP)

• 100 yards Towel Crawl, 100 Jump Rope
• 90 yard Towel Crawl, 90 Jump Rope
• ...
• 10 yard Towel Crawl and 10 Jump Rope

Postworkout:

1/2 Liter water w/ 1 Scoop BSN Syntha-6

PM Meal:
200 grams Chicken
200 grams Steak
2 medium organic tomatoes w/ a couple dashes of Tom's Red Hot Sauce
1/2 Liter Yerba Mate (cold)

Royal Court:

• 3 x 1 minute rounds Bridging and Wall Walking
• 100 Hindu Squats
• 20 Hindu Pushups

Post Royal Court:

• 1/2 Baked Yam
• 1 Cup Spinach Mango Chicken Salad
• 16 oz Water