Nutrition: Try this tasty post workout recipe. Boil some potato or sweet potato until it’s soft enough to mash. While the potato is boiling dice up some bacon and fry it off. Once the potato is cooked, mash it with some butter until it is creamy and then add the diced bacon, some finely chopped shallots, a couple of raw eggs and some grated cheese and mix it all together to form a batter. Spoon it into a frying pan and fry both sides until crispy and brown. Enjoy. A. 5 rounds for reps and time: Chest to bar pull-ups (choose own reps) 2 x 10-20-30m Shuttle. Rest *Work:rest = 1:1 *For advanced athletes pick the largest number of pull-ups that you expect to be able to do unbroken for all five rounds. Note that UB is not a requirement, just a goal. *Less advanced athletes will pick a number of pull-ups to complete each round with as many breaks as necessary to do the work or a flexed arm hang. B. EMOM for 10 min: Burpees (jump and touch) – choose own reps.