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Nutrition
morning weight- 209.9
meal #1- 3 eggs (scrambled), 2.5 strips of bacon 
                10oz black coffee 
                 24oz water
post-workout #1- 16oz (1 scoop) MusclePharm ReCon
                               5oz deli chicken
                               1 power bar harvest 
meal #2- 1 banana
                 2 tbsp peanut butter 
                 24oz water
post-workout #2- 24oz water 
cheat meal- 3 slices pizza (hyvee), 1 piece of garlic-cheese bread
                     1 frozen yogurt + toppings (Orange Leaf)
                     12oz Coke
vitamins- 1 vit c, 1 vit d, 2 zinc, 1 multi-vitamin, fish oil
                 12oz Perrier, 24oz water

Training
Morning Session (10:00am) 
   a) 1000m row
        mobility (hamstrings, lower back, hip flexers)
   b) 3 rounds, un-timed: 
           2 rope climbs, 10 ghd sit-ups, 15 wall ball shots 20#
   c) EMOTM for 10:00- 3 HBBS (3-second pause on 1st and 3rd reps)
           --135, 185, 225, 275, 295, 315, 335, 345, 355, 365
   d) 500m row
       mobility (hamstrings, lower back, hip flexers)
Afternoon Session (4:00pm)
   Track workout
      a) 400m warm up 
           karaoke, high knees, butt-kicks, toy soldiers, stride outs
      b) 3x800m (rest 2:1)
            --2:45, 2:48, 2:54
      c) 400m walk