Day 1

Buy-in: R 400, 10 touch and go push ups slow, 10 GHD (strong hip snap) x3 - felt good, felt strong

Flutter kicks 30 4 count
4 for the Core 1 minute each

CFRV WOD
5FRT
15 Box jumps
15 DB Push press #25
15 Pull ups
12:37

No cash out or further skills. Time issue.

PM
Cycle 45 minutes short intervals and spin

Nutrition
With the new Whole 30 guidelines including Clarified Butter, it is a good time to reset.

Recap:
Reduce caffeine intake.
Include IF 1 full day (Th) a week with 2 morning fasting workout days M/W. Use the 8 hour re-feed window.

Purpose:
Improved performance. Let's see how it goes!