Reading and Reflection

Narrative: (Duration – 66:40 mins) →  My Run Log
Getting back to business after a day off.  Pretty tough workout especially after round 3.  Had good sleep last night so that was helpful.  Specifics: Did Burn Baby Burn HIIT movements (essentially burpees) as indicated below and then  moved on to 30 mins on the elliptical.   I workout at level I for this series doing 5 rounds.  No particular muscle aches right now, body is starting to calm down some – hoorah!.  Music was on point as usual; today I rocked my Workout Madness 3 (HipHop MegaMix) – scroll down and take a look at its composition.  That’s it for today 25 more to go.  Good livin’…lean forward and keep on movin‘.

MEAL PLAN
	1	2	3	4
DAY 5	Spinach & mushroom frittata ✅	2 Egg Salad ✅	Protein Bar ✅	Cottage Cheese & Pineapple ✅

30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D5 – Burn Baby Burn ✅	D6 – Fireworks	D7 – Power Burn	D8 – Hot Landing	FREE
Burpees: 20sec x 3 x 5	Jumping Jacks: 20sec x 1 x 10	Push-ups: 6 x 2 x 10	Squats: 20sec x1x10	FREE
Burpees: 40sec x 3 x 5	High Knees: 20sec x 1 x 10	Punches: 20sec x 6 x 10	Jumping Jacks: 10sec x1x10	FREE
Exercise 3	Jumping Lunges: 20sec x 1 x 10	Exercise 3	Exercise 3	FREE

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METRICS
Cardio  (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.5
Total Calories: 995

GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS
Total Distance: 16.89 (13.73 +3.16) miles (Goal 90 / 73.11 remains)
Total Calories: 5901 (4813 + 1088) (Goal 37,000/ 31,099 remains)

WORKOUT MIX OF THE DAY
Workout Madness 3 (HipHop MegaMix)
1. 50 Cent feat. Eminem – Patiently Waiting 0:00
2. Three Six Mafia – Who Run It 4:41
3. DMX feat. Ruff Ryders – Get Wild 8:56
4. Dr.Dre ft. Snoop Dogg & Nate Dogg – The Next Episode 12:02
5. Rick Ross – Hustlin’ 14:42
6. Ludacris feat. Young Jeezy – Grew Up A Screw Up 18:29
7. 50 Cent feat. Snoop Dogg – Oh No 22:23
8. The Game feat. Lil’ Wayne – Red Nation 26:09
9. Three Six Mafia feat. Tiesto – Feel It 29:55
10. E-40 feat. Shawty Lo – Break Ya Ankles 33:22
11. Cam’ron feat. Vado – Fuck The Other Side 36:52
12. Lloyd Banks feat. Swizz Beatz, Kanye West, Ryan Leslie & Fabolous – Start It Up 40:14
13. Young Jeezy feat. Kanye West – Put On 44:58
14. Lil’ Eazy feat. Bone – This Aint A Game 49:53
15. 50 Cent – You Should Be Dead 53:54
16. Ice Cube – Do Ya Thang 56:49
17. Young Buck – Rock N’ Roll 1:00:38
18. Tech N9ne – Who Do I Catch 1:03:30
19. Brotha Lynch Hung feat. Tech N9ne & Hopsin – Stabbed 1:07:35
20. Killa Kyleon feat. Bun B – Bodies Hit The Floor 1:11:40
21. Immortal Technique – Crimes Of The Heart Part 2 1:15:26
22. Hollywood Undead – Undead 1:18:47
23. Eminem – Underground 1:23:10
24. Pusha T ft. Tyler The Creator – Trouble On My Mind 1:27:57
25. 2 Pac – Last Muthafucka Breathin’ 1:31:44
26. Busta Rhymes – Break Ya Neck 1:35:48
27. Ice Cube – It Takes A Nation 1:39:34
28. Lil Jon & The East Side Boyz – Throw It Up 1:42:57

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30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D1 – DBL Burn ✅	D2 – PWR Burn ✅	D3 – 1×1 Workout ✅	D4 – Total Burn ✅	FREE
High Knees: 30sec x 2 x 10	Half Jacks: 20sec x 6 x 10	Side-to-Side Hops: 60sec x 3	S Leg Kicks: 40sec x1x15	FREE
Mt Climbers: 30sec x 2 x 10	Push-ups: 6 x 2 x 10	Toe Tap Hops: 60sec x 3	OvHead Punches: 20sec x1x15	FREE
Exercise 3	Exercise 3	Squats: 60sec x 3	Exercise 3	FREE
Exercise 4	Exercise 4	High Knees: 60sec x 3	Exercise 4	FREE
Exercise 5	Exercise 5	Sprint Lunges: 60sec x 3	Exercise 4	FREE
Exercise 6	Exercise 6	Exercise 6	Exercise 4	FREE