Warm Up:
Shoulder Stretches
Squats
High Knees
Core Lift: Back Squat
10 x 50%, 8 x 60%, 6 x 75%, 3 x 4 x 85%
WOD: 2 Rounds best time
High/Low Box Step Ups Weighted (Sandbags or KB’s)
Full length of back parking lot Lunges B.W.
Shoulder Stretches
Squats
High Knees
Core Lift: Back Squat
10 x 50%, 8 x 60%, 6 x 75%, 3 x 4 x 85%
WOD: 2 Rounds best time
High/Low Box Step Ups Weighted (Sandbags or KB’s)
Full length of back parking lot Lunges B.W.
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2 comments:
Julie's food log for sunday
snack before bike ride:1 scoop of protein powder, 8oz of water, 1/2c frozen blueberries,1/6 banana.
breakfast:1/2 cup of cottage cheese
2 apples,1 1/2 tablespoon of pb, 2 turkey sausage links,1 string cheese.
lunch:1/2 cup cc, 1/2 cup of blueberries,1string cheese, 4 stalks of celery, 1 1/2 tablespoon of pb
dinner:1/2 cucumber sliced, 1 1/2 cups of green beans,pork with spinach and mozz. cheese.(Publix made it) 1/2 apple
snack tonight: 1/2 apple, 1 string cheese
biked 13.5 miles, wanted to do more,but had bike accident, bike is ok, knee is not,it has quite the goose egg (big bruise on it)
Janet's Sat food log
break: 2eggs, 2strip bacon 1/2 lg peach, 1 coffee, 24 oz. of H20 (2hr)
snack after fat c. 1 oz of ched.cheese, 1/2 peach, 6 almonds
lunch: 3/4 C cott. cheese, handful grapes, 1/2 C carrots (raw)
snack: apple with 1 TBS peanut b.
dinner: 2 egg omelet with 3/4 C shrimp, asparagus
SUN. F.L: Brk. 1/2 C cott.CHeese,1/4 C fresh Pine apple.
No snack
lunch: 1 egg on whole wheat pita
1 cup grapes,1 cup milk
snack: 1 oz c. cheese, 1 pear, 10 almonds
dinner: 1/2 cornish hen
asparagus, lettuce, tom. 1/8 avacado salad with oil and vinegar
8 glasses of H20 for day.
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