6 min warm up
SS: 4/9 BACK
1) reverse fly #15s
2) inclined dB row #20s
3) cable (rope) pull #20
time: 6:14
Teenage Dream
Part 1: 4RFT
sB slide unders #30 - 10x
sB OH situps - 10x
ball knee tuck/pu - 10x
dip station alt. oblique raises - 10x
time: 12:49 (beat Zuzka by 11 sec!)
Part 2: 10/20s -- 8x (4 min)
hi knee run in place - 50/50/52/52
pendulum - 29/29/34/34
total time: ~ 23min
Found an interesting nutrition video here.
wed eats:
845 - protein cappuccino, 1/2 slice cinna-swirl protein cake
12 - 3/4 WF tuna salad, sweet potato w. coc oil & spices, raisins
315 - 3egg scramble w/ spinach salad and cheese, 1/2 pomegranate, 1/2 slice cinna-swirl protein cake
5 - banana, mac nuts
815 - ground turkey in red sauce w/ 1/2 large spaghetti squash w/ ghee
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