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.

Mon: 6x ABC single kb 24 bulgarian bag emom 11 min (3clean,2 jumping lounge press, 2 seoinage, 2squats) - need to increase that emom next time Tue: 10 swings, 8ea around the world, 10 pushups MC6HC Total 3 phase 2, 2 rnds kb 24+20kg Wed - rest Thur: 15+15+20 swings, MC6HC Lower 4 phase 1, 3 rnds kb 20+16kg (24 for carries) 10 trx rows, 10 gorilla rows, 10 trx rows, gorilla rows to failure Fri: 6x rings leg rises + L-sit hold, 3 rnds of kneeling ab wheel, 8ea snatch kb 24, step-up step down 2 steps then the same but with goblet kb 2 min, Sat: light rb rows, face pulls, Y's,Y presses, ohp, curls, Sun: rolling with kids (intense), 6x ABC single kb 24 Mon: 3x10 swings, 8ea single hand swing+face pull, 8ea side swings kb 24, trx pike+knee tuck, 3x leg rises, 4rnds 30/30s emom bulgarian bag spins(20 spins each round) evening: another leg raises set and 2rnds 30/30s emom bulgarian bag spins + 1rnd of 20 snatches Wed: 10 ea snatch kb 16, 1x1 min reflex ball boxing, 10 ea ohp, 10 ea rows, 10 ea rows with kb and rb, Thur: 3rnds of rings pushups, kb around the world, right rb face pulls,TYI's,throws practice, reflex ball boxing - long session 10 min, 1ea rdl and side leg rises on balance pad w/kb24, Fri: 20 swing, 10 one hand swing-pull, 3ea rdl KB 24 MC6HC Lower 6 phase 1, 1 rnd kb16kg + 1 rnd kb24, 10+10 swing, balance pad: one leg stand and yop chagi holds, total 1+1min, this bosu balance work https://www.youtube.com/watch?v=k3slPPckBTs 1 min, 5x bosu plyo pushups, running in place w/punches 2x 1min w/ 1,5kg dumbbells, 'trifecta stretching' - 2x bridge 10s, 2x twist 15s, L-sit 5+10s,10ea bulgarian bag spins Sat: modified coach's 'weight plate finisher' - 10kg weight plate emom: [ halo R, halo L, squat-oh swing, twist, reverse lounges, 2x push - 2x oh press, woodchoppers ] 2 rounds - 1st rnd was 30/30, 2nd rnd 35/25, then plate attached to resistance band and 30s hold, 30s hold with explosive twists, 2pm: swimming w/ doughter

I’m re-running the 30 days with higher weight. The 16 KG bells came in - bounce checked across the country. Box destroyed and FedEx had to repack it. Oh well. Ordered the Man Maker Series. Need to switch up the exercises. My weight is down 30 lbs since last May, and I just came off of one of my blood pressure meds. Good stuff. Make it a great day!!