Go Italy Go

TRAINING:

9:30AM:
800m jog
Arm swings and leg swings

Courtesy of Rudy Outlaw:
5 muscle ups
100m row
4 muscle ups
200m row
3 muscle ups
300m row
2 muscle ups
400m row
1 muscle up
500m row
--->un-timed
--->muscle ups=horrible technique

3:00PM:
4 rounds (2min between rounds)
1. 150m shuttle
2. 20 c2b pull ups
3. 50 double unders
--->rounds un-timed


NUTRITION:

8:00AM: oatmeal (3/4 oats, 1 1/4 water), 2 scoops peanut butter, 16oz water

9:45AM: 12oz water, 3/4 assault

11:00AM: 16oz chocolate whole milk, medium americano, 4oz water

12:00PM: 2 brats, sauerkraut

2:30PM: 20oz water

5:45PM: Blue sushi: Cali roll, asparagus roll, tan roll, spicy tekka roll, 2 coors lights, 16oz water

9:00PM: 2 scoops peanut butter, 23.8oz blue Hawaiian Boone's Farm