April 26, 2024

2 rounds:

20 air squats

20 push ups (knees)

20 sit ups 

75 jumping jacks 

Then 3 rounds:

10 bench press (55)

10 lateral raises (10)

10 bicep curls (15)

300m run 

April 24, 2024

4 rounds:

10 Bench press (55)

10 bent over row (20)

10 bicep curls (15)

10 z press (35)

20 sit ups 

200m run 

February 26, 2024

5 rounds:

10 thrusters (35 lbs)

15 shoulder taps

20 sit ups

20 bicep curl (15lbs, 10 reps each arm)

September 20, 2022

 3 rounds:

5 pull ups (banded)

50 jumping jacks 

10 bicep curls (10lbs)

10 Bench press (55 lbs)

20 Plank arm taps

20 oblique twists (20 lbs)

Then 2 rounds:

Lateral raises (5lbs)

30 second Plank 

100 crunches 

August 10, 2022

21-15-9:

KB Swings (25lb)

Sit ups

*run 200m after each set*

Then…3 rounds:

10 bicep flip curl

10 lateral raises (5lb plate ea arm)

10 push-ups (5 real & 5 from knees)

100 crunches 

10 bench press (45lb)

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen 

Snack - go-dough 

Lunch - salad (sunflower crunch kit) - 1/2 bag

Snack - 1/2 chocolate muffin & granola bar

Dinner - bacon cheddar crisps with cottage cheese, pb&j sandwich, unreal mini dark chocolate coconut bar

Water - 97oz