Day Forty Four

Food:

  • Almond Flax Crunch with blueberries, chia seed and FF yogurt
  • Banana
  • Milk
  • Turkey breast sandwhich with sprouts, lettuce, tomatoes and peppers
  • Blueberry, chia seed and banana pancake with PB and FF yogurt
  • Naked burrito bowl with sauteed veggies, black beans, chicken and salsa
  • Milk
Workout:
  • 1 min warmup
  • Dynamic stretching
  • BB bent over rows – 4 x 5: bar, 20, 30, 30
  • BB push press – 3 x 8: bar, 10, 20
  • Weighted or assisted chin ups – 3 x 10 @52
  • a) DB bench press – 2 x 12: 15, 20
  • b) BB standing bicep curl – 2 x 12: bar, 10
  • a) DB side raise – 2 x 10 @ 15lbs
  • b) Dips – 2 x 10 @ 52
  • Delt with cable 1×10 @ 20
  • Rotator cuff w/ cable 1×10 @20
  • 1×15 hamstring deadlift @ 20
  • Tabata style PT 5 sets: Switch/split lunge, speed skaters, back/forth, side side, box jumps
  • Speed skaters on bosu 2×15
  • Stretch
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