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Mindset:

“Always make a total effort, even when the odds are against you.”
–Arnold Palmer

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Nutrition:

Egg Free breakfast? Or add eggs…. whatevs
1 pre-roasted sweet potato, some bacon or sausage or both! and a scoop of braised greens you made yesterday. Throw in a cup of warm bone broth and you’ll be invincible all day.

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Movement:

A. MWOD:
Crossover Activation Row (8 reps, 2 sec pause at end range)
Pec stretch

B. Weightlifting:
15 min to heavy set of 5 bent over row

C. WOD:
3 Rounds –
30 HRPU
250 meter row

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Recovery:

Crossover Recovery Row (10 reps, 6 sec negative)
Lax ball pec stretch