10 min JR
4/9: back
dbl bent dB row #22.5s
Prone Upper back ext/fwd pullback #3s
time: 3:04
ZWOW #56
P1: 30/30 -- 8x
JR hi knees
dB thrusters (full) #20s
JR hi knees
dB bent 90 deg row (2)/plank row (1 ea) #20s
JR hi knees
jump lunge/dB twist #20
JR high knees
one leg pu/toe touch
P2: 4 min tabata
Kb curtesy lunge/kick #30 - 6/5/5/5/5/6/5/5
time: 3:04
ZWOW #56
P1: 30/30 -- 8x
JR hi knees
dB thrusters (full) #20s
JR hi knees
dB bent 90 deg row (2)/plank row (1 ea) #20s
JR hi knees
jump lunge/dB twist #20
JR high knees
one leg pu/toe touch
P2: 4 min tabata
Kb curtesy lunge/kick #30 - 6/5/5/5/5/6/5/5
Total: 25min
fri eats:
1030 - capp shake, peach
230 - grnd beef, salad, potato in avocado oil & kauai salt, 1/3 c nuts
430 - perfect food bar, 4 slices salomi, carrots
630 - bbq chicken, asparagus
sat:
10 - capp shake, peach
1 - chicken, salad, 13 mac nuts, medium potato w/ oil & salt
3 - 2eggs/2whites w/ parm, veggies
5 - gyro burger, grilled veggies, quest bar, more mac nuts :(
fri eats:
1030 - capp shake, peach
230 - grnd beef, salad, potato in avocado oil & kauai salt, 1/3 c nuts
430 - perfect food bar, 4 slices salomi, carrots
630 - bbq chicken, asparagus
sat:
10 - capp shake, peach
1 - chicken, salad, 13 mac nuts, medium potato w/ oil & salt
3 - 2eggs/2whites w/ parm, veggies
5 - gyro burger, grilled veggies, quest bar, more mac nuts :(
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