130130

NUTRITION
breakfast- 4 large eggs (over easy), 4 bacon strips, 1 banana
               10oz black coffee
snack- 12oz americano (Taza)
lunch- 1 piece of salmon, crab, green beans 
         24oz water
preworkout- 6oz black coffee
post workout #1- 16oz (1 scoop) MusclePharm ReCon
                         24oz water
post workout #2/dinner- Qdoba burrito bowl: chicken, steak, fajita veggies, 
                                   garden veggies, medium salsa, pico, guacamole,
                                   lettuce
                                   12oz water
snack- 1 plum, 1 banana, almonds
before bed- 16oz (1/2 scoop) MusclePharm BulletProof

TRAINING
Part A- mobility, squat warm up (135x3, 185x3, 225x3)
Part B- 3x15 back squats, heavy but consistent pace, rest 90 seconds
             245-255-265
Part C- 5:00 amrap- 3 rounds + 10 burpees
            1. 15 burpees
            2. 10 box jumps 30"
            3. 5 ball slams 30#
         ---2:00 rest---
           5:00 amrap- 3 rounds + 4 box jumps (finished 6th after rope climbs)
            1. 5 box jumps 36"
            2. 10 burpees
            3. 15 ball slams 30#
         ---1:00 rest---
            2:00 amrap rope climbs- 6 ascents 
----2 hour rest (practice)----
Part D- 5 rounds, each for reps
           each round is 2:30, rest 90 seconds between rounds
           1. 15 wall ball shots 20#
           2. 15 t2b
           3. 30 double unders
           4. with rest of round, amrap hspu w/ hands on 85# dumbbells
                 6, 7, 7, 6, 8