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NUTRITION
breakfast- 4 eggs (4 pro), 3 strips of bacon (1 pro) 
(5 block)   1 orange (2 carb), 1 banana (3 carb)
                3 tbsp hummus (~3 fat), plantains (~2 fat)
                32oz water
snack- 20oz black coffee 
lunch- 3 smoked chicken legs
          1 cup cooked white rice
          1/2 cup pistachios
          20oz water
snack/preworkout- powerbar, 20oz iced Americano (taza)
post workout- 16oz (1 scoop) MusclePharm Recon
dinner- Qdoba 
             steak burrito w/ extra rice, garden veggies, queso, cheese, sour cream, lettuce, 
                                      and pico 
             32oz water
before bed- 1 vit c, 1 vit d, 1 zinc
                  6oz water

TRAINING
part a- 500m row
          mobility
part b- EMOTM for 12:00
             ODD- 8 deficit push ups (hands on 45# bumpers)
             EVEN- 8 alternating pistols (4 each leg)
part c- 5 rounds, for time: 10:32
             1. 200m run
             2. 12 kb swings 70#
             3. 12 ring dips
part d- 1000m row (cool down)