Bootylicious

Sunday’s Workout
Climbing outside 9+ & 5.11b @ Security Risk (+ steep hike up there!)

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3min yoga warm up
SS back 3/10 - dBl arm row #22.5 dBs/BB bent row #75 (3:00) ^#next time

Click on the title for Zuzka’s video, click on the workout text for MINE:)

Bootylicious

3RFT:

Part 1: 
slow dive bombers - 10x (orig. 5)
slow chin ups - *6x (orig. 5)
time1: 1:11    time2: 148    time3: 2:03
total: 5:02

Part 2: 20/20 -- 6x (4min)
kB squats (#30)
kB air chair

+JR 20 min (10/20s -- 40x)

fri eats
825 - protein pancake w/ nana
12 - burger patty, sweet tato fries (home made)
230 - 1/4 cup nuts, stir fried broccoli w/ ghee
630 - meat & veggies @ texas de brazil

sat
845 - paleo cereal
12 - burger patty, sweet tato w/ coc oil, grapes
3 - chicken salad, spinach, raisins
730 - chicken/veg thai curry

sun
8 - protein hot chocolate, banana
11 - 3 egg scramble w/ broccoli & salsa, bite of yam
5 - leftover chicken curry w/ spinach & apple
8 - paleo tortilla quesadilla, 1/2 banana, raisins