Prison Burpee (SMMF)
1-20-1 Burpee Ladder (20 burpees then walk 5 meters, 19 burpees and walk, rinse and repeat until your down to 1; 210 burpees)
Orange Triad – Controlled Labs Multi-vitamin with digestion aids, and a solid joint complex
Flow – Progenex Hydrolyzed Salmon Protein (let that sink in). This is tropical flavored protein from Salmon. Feel free to ask the questions if you haven’t heard of it and are intrigued. Its pretty pricey.
Perpetuem – Hammer Nutrition Fuel for Endurance efforts
PBN’s proprietary blend ** This is a mixture of my own ingredients.
1. 5 Rounds (for reps/no time)
Max reps Bench @ 135#
Max reps Strict Pull-ups
2. 3 Sets of 10 Reps of:
Front DB Raise
Lateral DB Raise
3. 6x 30/30
Rower (Rounds 1,3,5)
Ski-Erg (Rounds 2,4,6)
4. 4 Rounds of 1:00 on 1:00 off each:
Heavy Bag Drills
Double End Speed Bag Drills
5 sets of 5 GHR
5 Sets of 10 GHD Sit-ups
5 Sets of Plank roll outs holding onto the Rower seat
Mobility: Heel Cords of a Cheetah
Coffee: Portland Roasting Company – French Roast, Single Sourced (K-Cups) Check it – I love my AeroPress, and quality coffee. Sometimes though I go through periods where I am eating a lot of time in the process (although often it is a labor of love). So I’ll probably be knocking these back straight through the two boxes I bought. Hint: The Interwebs say that this is exactly the Coffee that Bulletproof uses (Biodegradable K-Cups and all.. I just think theirs is a Guatemalan source. Why does this matter? Same coffee, Less cost to you.. I’ll let you know how things turn out quality wise and see if it is in fact truth).
Reading: Empire of the Summer Moon – by S.C. Gwyen Bro, dude, bro – The Comanches were brutal warriors. If you are into reading about brutal warriors, this is a perfect book – about BRUTAL WARRIORS.