FLP - Day 45 - Wednesday

0600 - CARDIO - Eliptical: 5min @18; 3min @23-26, 2min @16-17 x 5 intervals
EXERCISES:
Chin Down/sit-Up: 3 x 7
3 Pt Toe Tappers: 3 x 11 ea
Wall Squat DB Raise: 3 x 11 ea 4kg
Ball Roll-Outs/Knees: 3 x 10
Plank w/DB Slide: 3 x 6 12kg
Spiderman: 3 x 10
Stretches

Nutrition:
06-0700 - H2O, 1L
0730 - Kiwi
0745 - 1/2 Smoothie: 1/2 cup oats mix, 4Tbs yogurt, Papaya (1/2c), Raspberries (1/2c), 1/2 banana, flax oil (1 Tbsp), greens, almonds (2Tbsp)
Green Tea
0930 - H2O, 350cc
1000 - Flower Tea, H2O, 350cc
1030 - 1/2 smoothie
1130 - Flower Tea
1200 - H2O, 350cc
1315 - Lettuce Greens, Tuna salad w/black beans, red capsium, onion, EVO/lime
1730 - 1/4 Chicken breast, carrot
1815 - Salmon, salad greens, cauliflower, tomatoe, onion, dakon, EVO/lime
H20, 300cc