EAT
Nutrition can get overwhelming and distracting with new-trendy information. When it comes to nutrition, we need to make sure that we are consistently crushing the fundamentals first.
Nutrition Fundamentals:
Eat Real Food: Real food was once alive and doesn’t come from a box or container. If it has a long shelf life, if it is a man-made, edible, food-like substance – it is NOT food.
Not Too Much: There are a number of ways to "measure" this. For some it may be tracking calories/macros. . . 3-4 meals a day, no seconds, and no snacking. . . Eating mindfully. . . Intermittent fasting. . . etc. The goal is to keep intake to levels that will support exercise but not body fat.

100m Run at an Easy Pace
0:20 Knuckle Drags
0:20 Alternating Quad Stretch
0:20 Alternating Step Back Lunge + Rotation
0:20 Overhead Tricep Stretch (each side)
100m Run
0:10 Standing Straddle Stretch into Inchworm into 3 Push Ups
0:10 Standing Straddle Stretch into Inchworm into 2 Push Ups
0:10 Standing Straddle Stretch into Inchworm into 1 Push Ups
0:20 Active Spiderman
0:30 Plank

LIGHT KETTLEBELL
10 Deadlifts
10 Mini Swings
10 Russian Swings
10 Kettlebell Swings
2 Hand Release Push Ups/0:15 Handstand Hold
0:10 Dip Support (lockout)
2x 0:05 Bottom of the Dip Support (shoulder goes below elbow)

WORKOUT WEIGHT KETTLEBELL
10 Deadlifts
10 Mini Swings
10 Russian Swings
10 Kettlebell Swings
2 Hand Release Push Ups/HSPUs

RING MUSCLE UPS
5 Ring Kip Swings
3 Strict Ring Pull Ups
2 Big Ring Kip Swings
1 Ring Muscle Up
2 Dips

PRACTICE ROUND
2 Rounds of. . .
1 Strict Dip or Ring Muscle Up
2 Hand Release or Handstand Push Ups
4 Kettlebell Swings
100m Run

MOBILITY
1:00 Banded Tricep Stretch
1:00 Lying Chest Opener Stretch

5 Sets Not For Time:
2 Rope Climb
30 Second L-Sit on Rings
50' Heavy Yoke Carry (Heavy 5 Back Squat)

MUSCLE UPS
-Reduce Reps
-Low Ring Muscle Up Transitions
-Bar Muscle Ups
-Ring Pull Ups
-Ring Dips
-Burpee Ring Pull Ups

HANDSTAND PUSH UPS
-Reduce Reps
-Reduce Range of Motion (AbMat)
-Hand Release Push Ups
-Feet Elevated Pike Push Up
-Double Dumbbell Push Press

KETTLEBELL SWINGS
-Reduce Reps
-Reduce Load
-Russian Swings
-Kettlebell Deadlifts
-16 AbMat Sit Ups

200 METER RUN
-Reduce Distances
-500m Bike
-250m Row
-200m Ski
-60 Double Unders