Z's [5Min] Body Crush Workout

3 min yoga

Z's [5Min] Body Crush Workout
10/30 -- 48x (32min)
jump lunges #12 - 28/24/24/26
jr/dyn squat
kB snatch (alt.) #30 - 9/9/9/8
jr/dyn squat
surf board get ups #12 - 7/7/7/7
jr/dyn squat
kB side step (1/2 swing) #30 - 12/14/14/13
jr/dyn squat
**alt pistol #12 - 6/5/5/6
jr/dyn sqt  
**suitcasr squat #75 - 12/11/11/11
jr/dyn sqt 

paleo day 11
rice based refeed

paleo day 12
9 - coffee w/ protein coc creamer
12 - salad, dressing & vinegar, ground beef, 1 T p28 pB
4 - protein hot choc, steamed veggies, tato w/ avo oil & salt, 1/3c nuts
7 - chickn enchilada innards on salad w/ vinegar, 1.5 T p28 pB, carrots

paleo day 13
830 - coffee w/ protein coc creamer
1130 - grnd beef, salad w/ a touch of dressing + vinegar, 1/4c nuts
1 - 2 small apples, 1/4c nuts
4 - tuna, steamed veggies
730 - red wine, meat & veg