Lunch- small bag of tater chips, chicken pesto sandwich, 2 glasses of water

dinner- protein shake, flatbread pizza, salad, Sierra Nevada tumbler

Bike 7 miles avg pace 12 mph  weather COLD.

Nothing like biking in with bright sun and cold weather..get to work blind and covered in snot.  Good way to impress people.

Bike ride home was still chilly but not as bad.  Decent pace.  Took wife for a 1.7 mile run after then took dog for walk in the pit…No turkey’s or getting lost this time.

30 Min walk with dog and wife in the woods. Walked up on a flock of turkeys..had the stupid idea of trying to track them.  Wife not happy with me getting us lost.  ”I didn’t realized I married Tom Brown”  best quote…

1 hour chopping firewood- Wife did all the hard work, she’s much better at splitting than me.  I just stacked.

Meals :

Coffee-granola bars

Meatball Sub-chips-greentea

Turkeyburgers- spinach, cottage cheese, protein shake, Hummus, a few crackers

2 beers (yum)

Snatches Left

Snatches Right

Kettlebell Burpees

Lateral Jumps

Plank Hold

Went home and worked on Bench.

warmup 65 x 10 reps

85 x 6

100 x 3

110 x 2

Inclined dumbell press

30 x 8

40 x 6

40 x 6

Round 2
Dead Snatch
1 Arm Rows

Round 3
Dead Snatch
Pullover Sit Up
Russian Twist
Cross Body Mountain Climber

Grab a heavy kettlebell!!!

Every 2:00 for 20:00

12 x Jump Squats

12 x Knees to Chest

12 x Push Ups

12 x Swings  (orange bell…last round used the bulldog)

Minimal shoulder discomfort so that was good.

for time:

10 Burpee’s

20 Knees to chest

30 flip +catch+squat (red bell)

40 lunges (20 each side)

50 box jumps (med-high box)

60 wall ball shots (14 lb ball)

completed in 10:41 sec