7 days to plane ride

TRAINING (skills day in da park):

Part I (warm up)
150m shuttle jog x 1
150m shuttle brisk x 1
150m shuttle sprint x 1
Part II (skills)
10 ring pull ups
20 strict hspu
10 muscle ups
30 ring dips
30 gymnastics push ups
20m handstand walk
50 hollow rocks

NUTRITION:

Breakfast: 1 large paleo pancake, agave (for syrup), 3 pork bacon, 32oz water, 32oz black coffee, 4 d-a, 1600mg beta alanine

Lunch: 10oz pork, 11 asparagus spears, 3 cups green beans, 20oz water, 16oz green tea

Snack: 2 lara bars (banana bread, tropical fruit tart), ostrim stick, smoothie (8oz almond milk, 1 cup mixed fruit)

PreSkills: 12oz frs

PostSkills: 20oz water, 4 dark chocolate espresso beans

Dinner: paleo spaghetti, 20oz water, tomato basil soup

Before bed: 3 zma, 1 fish oil, 1 vitamin d, 4oz water