6 min warm up
Start with back squats #70 (75 would have worked) - 5 x 5
time: 3:28
ZWOW #56
5/25s -- 24x
JR hi knees
dB full squat/OH press thrust #17.5s
JR hi knees
bent dB 90 deg rows (2)/plank row (2) #17.5s
JR hi knees
dB jump lunge/twist #10
JR hi knees
one leg pu w/ toe touch
total time: ~16min
wed eats:
820 - protein shake w/ 1/2 nana
1145 - chicken salad, 2 small apples, 1/3 yam in coc oil
230 - protein shake w/ 1/2 nana
8 - ground beef, spinach salad w/ home made dressing, gauc, 2 apples
The rule is that I HAVE to get in TWO protein shakes a day. This is the only way I don't wake up hungry at night. Plus, the new eating schedule (8a, 12, 3, 5, 8p) I came up with is working really well too:)
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