Lifted butt #15 take 2 & paleo microwave bread recipe

2rft:

1. Glute Bridge #20s x 10 to KB jump squats x 5 x 5 sets #20s

2. One arm swing alt. x 20 #40

3. dB one leg stand up (ft elev 1 riser) x 10/10 #12s/10s

4. Side step walking low squat 3toL×3toR - 6x #40

5. KB Swing x 15 #40

6. LowER Half of Squat (x 3 elev) to deadlift (x3 elev) x 6 #40

7. Squat pass unders *forgot lunge back x 10 alt. #40

Time: 19:24

&

JR to 25 (10/30--9x)

Paleo Microwave bread recipe:
1 egg
1 T oil
1T coconut flour
1T almond meal
1/4t baking powder
dash salt
microwave in square dish 90s. (A+++ this was freaking delish!)

Thursday eats:  (h)

8- BP coffee (1/2 Vegan protein, 1T coc oil), 1/4c cashews 
12 - 1/2c oats, paleo bread turkey sammich (1 slice, 2t mayo, 2oz turkey, 1 slice swiss, peppers), 1/2 quest bar, carrots
430 - HM protein bar, spinach salad, glass o' red wine & 1/2 small HM oatmeal cookie
7 - HM beef (no cheese) nachos, salsa, spinach salad, 

fri;  (l)
8- BP coffee 
11 - apple
12 - jerky, carrots
4  - 1/2 c oats, ground beef spinach/salsa salad, bowl of cherries
7- thai coconut kelp noodle soup, 1/4 c cashews, 1 serv org marshmallows (dessert)