No AM Run this morning

On Arising:
16 oz Water
1 Tbsp Honey

Quick Breakfast:
2 Scoops Cytosport Muscle Milk

On the way to work:
1/2 Liter Yerba Mate w/ 2 Tbsp Half and Half

AM Snack
1/2 Grapefruit

1 hour before workout
16oz water w/2 scoops Xyience NOX-CG3

pre workout
16oz water w/ 10 grams Whey & 1 scoop FREE

Midday workout:
1) 3 x 3 minute rounds of skipping:

• run in place while skipping (left right, left right)
• both feet together and jump
• do jumping jacks while skipping

2) Pullups:

• Pullups (palms facing out) x 10
• Chinups (palms facing in) x 10

3) Matt Furey Exercise Bible 20 Minutes

Post workout
1/2 Liter water w/ 1 Scoop EAS 100% Whey, 1 Scoop BSN Syntha-6

PM Snack
200 grams leftover Chicken
3 oz Yogurt stick
6 Ritz Crackers
slice Bannana Nut Bread w/ 2 Tbsp Lite Cream Cheese

PM Workout - Strength
1) Yoga Routine-Hold each pose for 1 minute:

• Standing Mountain
• Forward Flexion
• Kneeling Table
• Down Dog
• Incline Plane
• Prone Mountain
• Supine Bridge
  

2) Broad Jumps: 20 as far as possible

3) 12 rounds:

• 15 seconds Kettlebell Front Squat
• 15 seconds rest
• 15 seconds Kettlebell Deadlift
• 15 seconds rest

4) 15R/15L x 12 minutes Kettlebell Clean and Press

Dinner:
200 grams Tilapia sauteed in EVOO w/ garlic & Chardonnay Vinegar
1 Cup Steamed Broccoli
1/2 liter Yerba Mate