400m run
30 push press (first 10 were strict - 45lbs)
400m run
3 rounds:
10 bench press (45lbs)
12Single arm overhead press (seated) - 6 each arm with 15lbs DB
400m run
3 rounds:
10 Lateral raises (5lbs plates)
12 KB snatches (6 ea arm, 20lbs)
Cool down:
2 rounds:
100 crunches
10 leg lifts
Pre-workout snack - mini Rice Krispie treat (45 cal)
Breakfast - chocolate protein shake with collagen
Lunch - pork Costa-cado from costa Vida
Snack - go dough & vanilla yogurt with granola
Dinner - slice of watermelon & hotdog (no bun) dipped in ketchup & mustard
Snack -
Water - 75 oz (plus 👇🏻)
14oz Essential Amino Energy
