EAT
Protein! 
This week, let’s focus on making sure we are eating enough protein to support our goals and maintaining healthy muscle mass as we age.
Generally, most people should aim to eat 0.7-1.0 grams of protein per pound of bodyweight a day.

EC Synkowski of the #800gCHALLENGE® says:
"The 0.7 multiplier is a good general recommendation to build lean muscle mass, as well as prevent sarcopenia. (If you have a significant amount of weight to lose, you can use your target weight).
But how do you know if you should be 0.7 versus 1.0? Generally, people that are smaller, less-muscled, and less active would be closer to 0.7 and those larger, more-muscled and more active would be closer to 1.0. But, it’s better to start at the level that best approximates your current protein intake and increase as necessary.
Suppose someone was 150 pounds; their protein intake could be one of the following:
0.7 – 105 grams of protein/day (g pro/d)
0.8 – 120 g pro/d
0.9 – 135 g pro/d
1.0 – 150 g pro/d

1:00 Row Easy Pace
0:30 Inchworm to Push Up
0:30 Standing Straddle Stretch (athletes can walk hands back and forth between feet)
1:00 Row Moderate Pace
0:30 Active Spiderman
0:30 Updog to Downdog
1:00 Row Workout Pace
0:30 Active Samson
0:30 Standing Reach to Toe Touch

SPECIFIC WARM-UP:
TOES TO BAR
10 Straight Leg Sit Ups
10 Scap Retractions
10 Dead Hang to Hollow Body Push Down
5 Kip Swings
3-5 Toes to Bar

ALTERNATING DUMBBELL SNATCH
10 Alternating Dumbbell Deadlifts
10 Alternating Dumbbell Deadlift to Shrug
10 Single Dumbbell Strict Press (hold 1 dumbbell in both hands horizontally)
5 Dumbbell Push Jerks (5 on the left then 5 on the right)
6 Alternating Dumbbell Snatches

MOBILITY
1:00 Seated Straddle Stretch
1:00 Pigeon Pose

AFTER CLASS
On the 3:00 x 5 Sets:
15-12-9-6-3 Unbroken Power Snatches
3 Sets For Quality:
30 Second Arch Hold
10 Ring Swings
30 Second Hollow Hold
10 Ring Swings

DUMBBELL SNATCH
-Reduce Weights
-Reduce Reps
-Alternating Dumbbell Deadlift
-Hang Snatch
-10 Push Jerks (switch every 5 reps)

TOES TO BAR
-Reduce Reps
-Knees to Chest
-2x Sit Ups
-0:30 Plank

250 METER ROW
-Reduce Distance
-500m Bike (1:00 Effort)
-200m Ski
-200m Run