Grinder

training; 

3 RFT;

50 DB walking lunges - 30#/h

35 good mornings - 30# DB under chin

20 box jumps - 20"

 

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pwo men:

15+ bf% - balanced pro/CHO/fat meal 1 hour or less pwo

10-15% - 20g pro, 20g cho

10% or less - 20g pro, 40 cho

pwo women: 

25+% - balanced pro/CHO/fat meal 1 hour or less pwo

20-25% - 10g pro, 10g cho

less than 20 - 10g pro, 20-30g CHO