What are you eating when dining out?
Restaurant portions are twice as big as what you should be eating and there is added butter and cream to enhance flavors – which will most likely cause you to eat way more than you should, if not the whole thing.
Ask for a side salad with oil and vinegar to start
Have a side of vegetables instead of bread, pasta, or fries
Lax Ball Shoulders – 1 minute per side, Pec Stretch on Wall/Rack – 1 minute per arm.
3 Rounds 5 Strict Press (PVC, BB,BB), 10 Split Squats, 20 Shoulder Taps.
Strict Press 5,5,5,5,5 Build to Moderately Heavy 5.
Rest 2-3 minutes between. No Failed Reps. 10 Burpees for any failed reps.
AMRAP 12 – 4,8,12,16 …. SA DB S2O, RKBS, Run 100m after each round.
RX 50/35, 53/44, L2 40/25, 44/35, L1 30/15, 35/26 *4=2R/2L, 8=4R/4L etc.
Run => Row
Lax Ball Shoulders, Snow Angels.
Part 1 should get heavy but not a 5 RM. No failed reps. We want you to start recognizing when you are nearing failure and be able slow down or rest as well as learn your capacity. Part 2 you should push hard through lifting and stay steady on run, using run to allow shoulders to rest.