WORKOUT

Performance
Five 3-minute rounds of:
10 front squats 60/42.5kg
10 box jumps 30/24″
Row for max calories
Rest 3 minutes between rounds.

Fitness
Five 3-minute rounds of:
10 front squats 35/25kg
10 box jumps 24/20″ Step Ups Ok
Row for max calories
Rest 3 minutes between rounds.

Score is total calories rowed.

NUTRITION

The Plews on racing LCHF

“Last week I detailed Kona Ironman age-group champion Dan Plews’ daily and training nutrition using a LCHF approach. How does this change in the lead up to an event, and what does he do on race day?”