Run/Pull/Push

Foam Roll
Static Stretch
Movement Prep B 5@

Run 400M
30 Kipping Pull-ups (not BFK)
Run 400M
60 Push-ups
Run 400M
20 Kipping Pull-ups
Run 400M
40 Push-ups

Immediately Post workout: 39gms CHO, 22gm PRO
60min later: 20gm PRO (turkey), 20gm CHO (pear)

I really felt this session afterwards. It affected me hard. I did my post workout cocktail of orange gatorade and whey protein immediately after training, then had some turkey and a pear about an hour later. I am doing this to see how PWO CHO/PRO helps my nervous system recover as much as my muscular/cardio-respiratory.