750m row and light warmup followed by
20 Thrusters @ 75lbs
2 rope climbs
30 lunge steps
3 rounds in 18.14
the food
8.30 am - protein smoothie (2 scoops whey + water + apple juice and blueberries)
10 am - 1 wheat roti with 2 egg omelette
11.30 am - 2 wheat roti with chicken curry
2.00 pm - fage greek yogurt
4.00 pm - planters peanuts + and nature valley, oats and dark chocolate.
0.00 pm - 2.5 rotis with turkey keema
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