Bfast: 4 strips bacon, 4 eggs BP coffee
Lunch: Spaghetti squash with meat sauce
Dinner: Spinach salad with pot roast chips and salsa lemon mineral water
Bone broth, 8 oz
Dynamic Effort good mornings 10x3 on 45 sec - this was the first time I used bands on the bar for good mornings. It was a little sketch because it was the first time but turned out great. I really enjoyed it. The balance was a little different and I felt fast. I warmed up with just the bar and purple bands then did the working sets with just the bar with blue bands. It perhaps had a total of 100 pounds at the top and 55 at the bottom. IDK but it was very fun and I look forward to doing more.
WOD: 9-7-5 Muscle Ups OH squat 45# time: 14:59
Since I am not able to do muscle ups I did 3 pull ups and 3 dips fer each "muscle up" that totals 62 pull ups and dips. Cool.