Hot Beastie!

 Wednesday's Workout:
Indoor rock climbing 3 hrs

==========================
6 min warm up

SS: 4/9 BICEPS
1) cross body hammer curls #20
2) BB curls #40
3) seated incl curls #12
time: 9:05
**appropriate weights


Hot Beastie!
10/50x -- 15x
sB front squats #30 -15/14/13
inv. row (straight leg) -15/19/16
sB pu/jump in/clean/squat to press - 5/5/5
tri dips on dip station -18/16/16  ** some help with legs after a few BW ones
sB pullover 2 OH sit up - 7/7/8

total workout time:

tues eats:
745 - banana protein drink
11 -  chicken salad w/ celery, mango, coc butter, 1/2 slice protein bread
3 - shrimp, spinach salad w/ vinegar, mac nuts
530 - blueberries & apple
8 - chicken, sweet potato in coconut milk sauce

wed:
8 - 3 egg banana pancakes
11 - grapefruit
12 - chicken, sweet potato, raisins
430 - shrimp, spinach salad w/ vinegar, carrot & celery w/ hummus, paleo/protein mug muffin
845 - leftover chicken cashew stew