Week 4
Nutrition goal
Include at least two different veggies and/or fruits at each meal. Try to get in a wide variety of colors! Keep in mind that corn is a grain, not a vegetable. You’re welcome to eat corn, but you’ll still need two other veggies and/or fruits in addition to it. Starchy veggies are fine to include, too, like potatoes and sweet potatoes.
Day 21- Monday
Baseline
3x
1/1 Arm Bar
5 Pullovers
5/5 MP
10 Good Mornings
Work Capacity
5x Double KB Complex
3 Dead Cleans
3 Swing Cleans
3 Swing Squat Cleans
Rest 60-90 secs
5x
ME KB or Ring Pushups
10/10 Single Arm Bent KB Row
Rest 60-90 secs
4x
6 DFSQ with 2 sec pause at bottom
10-15 TTB or Hanging Leg Raise
Rest 60-90 secs
3x 30:15
30 sec SDLHP
15 sec rest
30 sec Frog thrusters
15 sec rest
Durability
Roll and stretch. Get in some box breathing!