FLP II - Friday - Day 19

0600 - CARDIO - Eliptical: 5min @21; 2min @28-31, 2min @16-18 x 4 intervals
EXERCISES:
Get-Ups: 2 x 19 2kg weight
Push-Ups: 2 x 19 decline
Burpees/Jump: 2 x 14 4kg weights/2
Walk Lunge: 2 x 20 4kg weights/2
Rotations: 2 x 14 15lb on machine
Pull Downs: 2 x 14 40lb on machine

**Ran out of time for 3rd set - I work out before work and have been late everyday this week! Cannot start earlier because gym opens at 6a.m.

Nutrition:
0545 - 1/2banana, 1/2c papaya, 1scp prt pwdr
0745 - 1/2 Smoothie: spinach, 1Tb flax oil, 1Tb coconut oil, 1/2c OATS mix, 4 TB yogurt, 1c strawberries, 1 banana, 1c almond milk + water, 2 scoops protein powder, cinnamon
Green Tea
1030 - 1/2 Smoothie
1300 - 3/4 Apple
1330 - Tuna salad on green salad
1630 - Carrot, cauliflower, lean deli ham
1900 - Shrimp; okra, leeks, mushrooms; salad w/tomatoe, EVO/lime
H2O = 3L