WOD -
4 rounds
10 push press(45 lbs)
5 (banded) pull ups
10 bench press (45 lbs)
10 alt DB snatches (20 lbs)
10 American KB swings (25 lbs)
10 reverse crunches
Walk 3.75 miles
FOOD:
Pre-work: mini rice crispy treat
Breakfast: chocolate protein shake with collagen for extra protein
Lunch: apple with peanut butter, cheddar cheese, (3) sushi pieces
Dinner:
Water: 20
Drink: 16oz liquid IV
WOD -
3 rounds
10 back squats (65 lbs)
10 Bulgarian split squats (20 lbs)
10 single arm row (20 lbs)
10 reverse crunches
3 rounds
10 lateral raises (10 lbs)
10 reverse curl (10 lbs)
20 oblique twists (25lbs)
Cool down: 100 crunches
Walk 3.5 miles
FOOD:
Pre-work: mini rice crispy treat
Breakfast: chocolate protein shake with collagen for extra protein
Brunch: 2 piece French toast @ Kneaders
Dinner: (2) veggie spring rolls from Panda Express, 4 pieces of sushi
After weeding for several hours I was starving so then I had (2) bowls of chocolate pebbles cereal
Water: 80
Drink: 32oz strawberry breeze blended (Swig)
4 rounds:
10 z press (35lbs)
10 single arm row (20lbs)
20 reverse crunches
10 hand release push ups
10 push ups (knees)
50 jumping jacks
4 rounds:
Run 300m
10 Bulgarian split squats (20lbs)
10 Plate to overhead (25 lbs)
20 Russian twists (20lbs)
Cool down with 2 rounds:
10 bench press (45lbs)
100 crunches
3 rounds:
10 z press (35 lbs)
10 Bulgarian split squats (20 lbs)
10 goblet squats (20lbs)
10 reverse crunches
300 m run
Then 2 rounds:
10 bench press (45lbs)
10 lateral raises (10 lbs plates)
50 calf raises (10 slow & 40 fast)
