SqT intense + map
A. Back Squat - est a 5RM = 210x5
B. MAP
AMRAP 10 = 7+1 mu
2 Muscle Ups
4 HSPU
8 KB @53
Rest 5
AMRAP 10 = 4 rnds
Row 300m
15 Burpees
Nutrition
Coffee
3 egg omelette w/spinach, pineapple, blueberries
Shot of liquid protein ( not sure of name)
Cliff builder bar
SFH protein shake w/creatine + bata alanine
Macadamia nuts
5oz steak, broccoli, shrimp, 2 cheese sticks ( 99 for dinner)
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