Wed: 10+10 bulgarian bag spins, 30 knee rises, crunches, 10 sit-ups, 1pm: garden work, 10 sit-ups, clubbell 2x10 inside circles, 2x10 outside circles, light resistance band woodchopper hold and paloff presses, dead hang 5x20s, Thur: 20 swings, 10+10 single hand swing+face pull, 3x ABC kb 24 + farmer carry, 10 min of bulgarian bag work+ jumping rope Fri: 6km jogging, backward roll on rings, false grip practice on rings Sun: 3 rounds of(pushups on bosu x12, squats on bosu x10, trx rows x15, lunges 8 ea, knee tuck x 15, bridges with kids on my belly x16) finished '10-Day Calisthenics Challenge' playing soccer and volleyball with kids, Mon: shoulder prehab 3ea, warmup, [20 swings, 10 snatches ea(PR with that weight),5 swing-face pull] kb 24, evening: dead hang 3x30s Tue: 20 ring rows, 10 ring rows (harder angle and false grip), 3+4 narrow chin-ups, evening: knee rises, v-sit, bridges, ab wheel, Wed: short bridges 20, straight bridges 15, full bridges 12+14, evening: cardio block - 2x [5 ea clean + press, 5 min jumping rope], rings backroll, dips ladder 1-2-3 Thur: 20+20+10 swings 1pm: jumping jacks, shoulder warmup, 20 knee tucks, 15 leg rises, 10 leg rises, 10 leg rises w/bulgarian bag, 10x kimura situps, bridges, bridge + bulgarian bag floor press x20, pullouvers, neck bridges, 4+6 hanging leg rises, grip strengthener, 8+8 around the worlds, 3+3 halo

back to training after a break (strained something and needed to let it heal), more calisthenics than kb for some time, Tue: warmup, pushups ladder ( archer 1-2, 1-hand kneeling 1-2), rings pushups drop set, 32 snatches, Wed: 20+30 swing, 2x (3x ea snuster+row + dl, farmer walk) 2pm: 2x20 elevated pushups, 2x30s wall sit, weight plate 4 min of swings to overhead, halos, twists, curl to press evening: 3x10 rings pushups, 30s wall sit, 3x10 ring rows, Thur: 20+30 swing, 5 ea ohp, stretching Fri: 3x10 swing, 10+10 double kb swings, 3x 25m sprint, jump rope 3x10 pushups, 3x 10 squats, 3x10 leg rises next week: Sun: lunges 3x10ea, hip thrust 3×15, assisted ring dips 3x10, c&p ladder 1-2-3-4-5 kb 24 Mon: cardio - 100 snatch kb 10, reflex ball boxing, evening bulgarian bah 10+10 spin, 10 clean, 10 spin to arm throw, 10 shoulder to shoulder Tue: warmup- jumping jacks, shoulder stretching - letters w t y i a, MC6HC Upper#2 phase 1 (2 rdns 24+16, 2rnds 16+16), phase 2 2 rnds 16+16 ( last round increased volume to 15each instead of 5), evening 3x (12 squats, 10 pushups,15 ring rows)

Rows 4X10 16KG Goblet squats 4x10 16kg Floor press 4x8 16kg

Sun: 2x5ea C+P, 3ea snatch on balance pad, Mon: ring dips 1-2-2, 3x pike holds 4pm: bulgarian bag emom 11 min: [3x clean, 4x jumping push lounge, 4x shouldering, 2x seoi-nage,2x squat] Tue: 3x goblet press kb24+medium rb, 5x goblet press kb24, heavy rb 2x press, curls, bulgarian bag 2x 10ea spins, 10x arm throw Wed: 10ea around the world staggered stance, 10ea single hand swing + high pull, 5ea snatch, 3ea halo, 2x [5ea c&p, 10 around the world] Thu: 3rounds of [3 chin-ups, 10 ring rows, 10ea kb gorilla rows] evening: 2x10 deadlift kb 24+ heavy rb, 2x10 heavy rb chest press Fri: 3x10 ea single hand swing in (60 in 1 min), running and jumping with kids, running in place w/punches 1min, bulgarian bag emom 8 min - 20 sec work, then short sprint, short walk and rest (cleans, snatches, spins, 2xspin to arm throw, spin to swing, squat-swing, row, ohp) 8x kimura situp, 2x shinbox+ 2x halo, Sun: 3x15s vacuum, 14min of bulgarian bag emom (4x 10 spins,2x10 cleans, 2x10 rows, 2x ohp, reverse lounges, lounges, shoulder to shoulder, spin to arm throw) Mon: 2x30 angled rings pushups, hollow body hold 15s, couple rounds of [10 rings rows then tucked chin-up hold then straight arm tucked hold] low intensity but 5 min, 5ea clean kb 24, running in place w/punches 2x 1min w/ 1,5kg dumbbells evening: 5 min jumping rope, weight plate workout 10 ea (halos, lifts, curl+press, push, row, woodchoppers, twists), another 5 min jumping rope, total 16min

Just rebooted 30 Day Kettlebell Warriors Challenge Monday. Much needed. One question on the shred nutrition end: the 1st meal to get the fat furnace going each day is before the workout. I get up at 3am each morning and get my workout and other routines before I have to be to work at 7a. What order should my nutrition be in this case? I have a shake post workout, then have like say, the steak, eggs, spinach, avocado about 2-3 hours later. To set my system up for best fat burning, is what I'm asking.