A. Every 2.5 minutes for 5 rounds: 

  5 RDL's + 10 Strict Dips (ring/boxes/matador) 

B. Every 6 minutes, one round of each:

1. 2 Rounds:

16/12 Cal Row

8 Front Squats (95/65)

2. 2 Rounds:

   16 Burpees over the Bar

  8 Front Squats 

3. 2 Rounds:

 16 Russian KB Swings (70/53)

   8 Front Squats (95/65) 


Vegetables: avocado, acorn squash, spinach, chard 

Potatoes: sweet potato 

Beans and Legumes: white beans, black beans, edamame 

Dairy: kefir, full fat yogurt 

Fish: wild caught salmon

Fruits: banana, pomegranate, watermelon, beets, coconut water 

Special Note: potassium intake needs to balance sodium intake. Our ancestors likely consumed 10x more potassium than sodium in their primal diets. This balance will especially aid in balancing blood pressure