Fcuk Arms

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3 min yoga warm up

SUPERSET: OH tri ext #25/skull crushers #12 - 4/6 (3:26)

Fcuk Arms 

                  (aka: 8,000 ways to do a push up)

tabata1: 10/20s -- 20x

spider push ups - 8

push ups - 11

pike press - 11

reverse push ups (aka body weight rows) - 14

one arm pu L - 9

reverse pus - 14

one arm pu R - 9

pu/side plank leg abd - 6

dive bombers - 4

reverse push ups - 13

elevated reptile pu - 9

tri pu - 4

rev pu - 12

pu/side plank/leg abd - 5

staggered pu L - 7

staggered pu R - 7

in out pu - 2

spider pu - 9

rev pu - 14

pu - 8

10/50s - 6x

star crunches - 29

mtn climbers - 83

ugi hand to foot pass (#10) - 7

plank knee tucks - 18

mtn climbers - 75

plank hold

total workout time: 16min

+   JR20 min (10/30 -- 30x)

wed eats:

730 - 1/3 cup seeds/nuts (soaked), 1 banana, 1/4 cup canned full fat coconut milk

1130 - salmon, 1/3 butternut squash, 2 tbsp coc butter

3 - 3/4 paleo kit, paleo krunch bar

8 - chicken coconut cream of tomato basil stoup w/ salad greens, 1/3 cup brown rice

day 1: no eggs