0635 - CARDIO T/M: 5min @5km; 2:45min @8km, 2min @5km x 5 intervals
EXERCISES:
JK-Push-Ups: 3 x 13; 1 x 12
Chin Down: 3 x 13; 1 x 12
Walk Lunge-Curl-Press: 3 x 18; 1 x 16 (5kg weights/2)
Toe Tappers: 3 x 16; 1 x 14Squat-Curl-Press: 3 x 13; 1 x 12 (5kg weights/2)
Front Dual DB Raise: 3 x 13; 1 x 12 (5kg weights/2)
Stretches
Nutrition:
0600 - Coconut water, 1/4 banana, 1/2c papaya, 1 scp prt pwdr
0900 - 1/2 Smoothie: spinach, coconut water + 1/4c flesh, 3Tb yogurt, 1/2c OATS mix, 1/2 banana, 1c strawberries, 1Tb flax il, 2scp prt pwdr
1115 - 1/2 Smoothie
1400 - Tuna salad (1/4 portion)
1500 - Apple
1800 - Salad: spinach, lettuce, tomatoe, cuke, leek, red capsium, carrot, banana pepper, EVO/lime, chicken breast
H2O = 2.4L
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