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