Wednesday Training and Diet Day 29

Training
A) Seated DB Shoulder Press: 3 sets of 8-10 reps @ 21X1; rest 2 min.
B) Core Circuit: 3 Rounds, rest 1 min. b/t each round of:
10 GHD Situps/10 Back Ext./:20 FLR on Rings

Results:
A)35x10/45x8/45x7/35x10
B)Complete unbroken

M.A.P. 4 Training - Max Aerobic Power
10 Min Warmup in Z1
5 min. @ 85-90% on Rower
5 min. @ 65% on Rower
x 8

Did half of the Rx rowing M.A.P. Training

Diet
Breakfast
8oz of Ground Bison, 1 Bag of Kale, Dijon Mustard

Lunch
8oz Baked Salmon, 4oz Mixed Greens, 10oz Cucumber, 4oz Mushrooms, 3 tbsp EVOO with Apple Cider Vinegar

Dinner
7oz Pastured Chicken Breast, Salsa, Baked Broccoli Raab with Garlic

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,673
Total Protein: 193
Total Fat: 83
Total Carb: 38