ZWOW #23

PROTEIN CUPCAKES, YES!
Recap:

• carb back load only on weight training days
• 30g-50g CHO on off days
• eat 128g carbs (or the difference although day time lows should be 40g) during last two meals of day (1g per pound of body weight -- adjust from here)
• 1 free meal per week (extra carb load but lower fat)

SUN:

AM: 20min JR

Indoor climb 1:15-245 (auto belay): fucking hate it.
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AM: 20 Min JR

PM: new warm up
2 min psoas release
30/30 - psoas lift, low lunge, psoas lift,low lunge

4/9 LEGS:
one leg upside down smith press #40
sB side lunges #30
time: 9:11

ZWOW #23
2RFT:
5 wide squat jump, cobra pose, down dog, dive bomber pu
5 ab splitters
50 comp burpees
100 air squats #5 (3risers)
time: 24:08

total: 53 min

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eats: see myfitnesspal app
sun dinner = free meal
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