LIFT

Pendlay Row 6 x 4 – Work to 4 heavy sets of 6 reps, if you have done 5 x 5’s before aim for a similar or the same weight for that extra rep.

WORKOUT

Performance
7 Min AMRAP
2 Min Rest
5 Min AMRAP
2 Min Rest
3 Min AMRAP
– 3 Thruster (60/40), 6 Toes To Bar, 9 HR Push Ups

Fitness
7 Min AMRAP
2 Min Rest
5 Min AMRAP
2 Min Rest
3 Min AMRAP
– 3 Thruster (40/25), 6 Hanging Leg Raise, 9 Push Ups/5 Negatives

NUTRITION

Salty

I remember as a kid being told by my parents to go easy on the salt, red meat, avocados and whole eggs. But to make sure each day started out right – with a hearty 2 cups of Grape-Nuts drowned in a large amount of nonfat milk.

Don’t want all that saturated fat to clog the arteries. Can’t have too much protein because it will cause kidney failure. And God forbid you salt your food and end up with heart disease from hypertension.