ROAR!!! Workout

FRI:
rock climb (3, 9 leads, a few TR 10-'s)
one practice fall.

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5 min JR

ROAR!!!
Part 1 (Set your timer for 21 Rounds 10 Secs Rest/45 Secs of Work)

1. Sandbag Step Ups (right leg)
 #30 -15/12/12
2. Sandbag Step Ups (left leg)
 - 12/12/12
3. Elevated Push Ups
  -12/12/12
4. Box Jump Burpees
 (no pu) - 8/9/9
5. Spiderman Kick Throughs
 - 19/19/18 *did wrong :(
6. Jump Rope

7. FLutter kick Abs - 50/65/58
Part 2 (Set your timer for 16 Rounds 10 Secs Rest/30 Secs Work)

1. Sandbag OH presses - 10/9/8/10/10/10/10/10

2. Sandbag Bk Squats - 10/8/7/7/8/7/6/7

thurs
**If**
1130 -leftover steamed chicken/veg, 1/2 protein hot choc (h2o), 2 apple, 1/2 swt tato in coc oil, dried mango
5 - glass o red, carrots & pb2
7 - chicken, salad, asparagus/carrots

fri
**If**
11 - chicken marinara w/ spinach, swt tato in coc oil, 1/2 protein bar, 2apples, 1T pB

1 - blue chips :(((((((
530 - carrots & 1/4 c nuts
715 - potato soup w/ extra chicken & a few bites dried mango

sat
**if**
11 - potato soup w/ 2 egg whites, 1 grapefruit
2 - creamy chicken mato/shroom, banana, celery & pb2, 1/2 protein bar
5 - glass o red, a few blue chips
730 - 3 squares paleo pizza