Oh, it's late. Let me get this done and go to bed.
First, I did this for six rounds this morning:
20 kb rh swings
20 kb lh swings
20 kb cleans each side
20 two handed swings
8-10 tire deadlifts
20 feet up push ups
10 sledgehammers into the tire
20 seated knee tucks
2:oo minutes of punching the punching bag
yeah, I was pretty tired and sweaty by the end, man.
I ate this:
breakfast: roast beef and eggs, tomato and pickled peppers. Water then coffee to drink.
Lunch: almonds, green pepper and tuna. Water to drink.
Dinner: small bowl of chilli with extra spicy goo for me. Water to drink.
After I got back from night shift, I went for a 5k run. It's all good, man.