*NEw ProG* L15AMRAP#2//Body Crush #5 (15m)

THE NEW PLAN: (12wks)

The 4 metabolic toggles to be switched every two weeks:
1) eat less/exercise more
2) eat less/exercise less
3) eat more/exercise more
4) eat more/exercise less

Walking 12miles a week (3/3/2/2/2) every week.

Exercise more plan: (6x week--30min)
MON: Climb or ZWOW (for appropriate time given toggle)
TUES: 15 min leg amrap//JR 15min
WED: off
THURS: 15 min leg amrap//zgym lower body (15min)
FRI: 15 min upper amrap//zgym upper body (15min)
SAT: 15 min leg amrap// JR 15
SUN: 15 min core amrap//JR 15

Eat more:
meal 1: 2 egg/2 whites/greens/ starch
buffer: 20g protein shake w/ almond milk/banana/1 tbsp pB
meal 2: meat/veg/starch
buffer: 20g protein shake w/ alm milk/1 tbsp pB/carrots
meal 3: meat/veg/starch
buffer: 20g protein shake w/ alm milk before bed

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Exercise less plan: (5x week--15min)
MON: climb or zwow
TUES: 15min zgym lower
WED: off
THURS: 15min zgym upper
FRI: off
SAT: 15min zgym lower
SUN: 15 min zgym core/abs

eat less:
meal 1: BP coffee (w/ 25g protein)
buffer: 10g prot/fruit/1 tbsp pB
meal 2: meat/veg/starch
buffer: 10g protein/carrots/1 tbsp pB
meal 3: meat/veg/starch

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2 min warm up

15AMRAP:
elev dL #65 x 10
BB glute press #65 x 15
back squat #65 x 10
deficit lunge #20s x 10 each
# rnds: 4 3/4
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Body Crush #5 (15min cap but really 3rft):
jump lunge knee up x 10
squat leglift x 10
jump tuck/toe touch down x 10
side lunge jump k2e x 10
1 leg bridge to ab lift x 10
bird dog x 10
pistol to dL x 5/5
f/b lunge/jump lunge x 10
pendulum kick x 10
surrender/back kick x 10
#nds: 2 1/2