GROUP WARMUP
2 sets –
5 plate squats -> sandbag squats
10 walking lunges
5 frog pumps
:10 frog stretch
SQUAT STAMINA/DROP SETS
Back Squat
1 set of:
5 @60%
10 @50%
15 @35%
GYMNASTICS DRILLS
3 sets:
5 Box muscle up transition drill https://youtu.be/SqWNEmK9oek
5 Eccentric focus handstand push-ups (3 seconds down, reset)
AIR RUNNER OUTPUT
2 sets –
1:00 @ 60%
:40 @75%
:20 @90%
*rest 2 minutes between sets
HAPPY BIRTHDAY GINA KARSHNER!
Food for Thought Friday
You can find me at Target at least once a week, usually buying a bunch of stuff I don’t need (who is with me?!)! If you don’t think of Target as a place to buy wholesome foods, think again. On a recent visit, I explored the aisles and gathered some old stand-bys, plus a few new items. Check out the haul below.
Benevolent bacon vegetarian bacon (tastes better than it smells, but definitely not bacon)
Veggie cakes – blend of vegetables, brown rice and egg (convenient way to get vegetables in at breakfast)
Crushed garlic – keep in freezer and pop out when you need a clove
Chorizo Seitan – plant-based protein
Everyday Dal – Indian side dish of red lentil, butternut squash and coconut (good mix of macros)
Banza linguine – pasta made from chickpeas (tons of protein and fiber)