A lot of people still don’t take protein. It’s actually okay if you are super on top of your nutrition. That means eating about 100g of Protein for the ladies and approaching 200g of protein for the fellas. This is not necessarily going to work for everyone but it is a great start to the conversation around nutrition. If you know you are low don’t sabotage your gains. Have a HIGH QUALITY whey protein around!
Warm Up: 8 min EMOM
10-15 Up Downs or 7-10 Burpees
Partner Workout: 30 Min AMRAP
Run 15 Laps (alt with partner)
120 Pullups
90 HSPU
30 Ring Muscle Ups
One Person working at a time!
EXTRA:
3 Mile Bike
rest 2 Min
2 Mile Bike
rest 2 Min
1 Mile Bike
Rest 2 Min
200 Double Unders or 500 singles