This past weekend was a shit storm in, in case you haven’t heard. Mood is somber but determined.
OTF – Week 8 Day #2
Food
- Breakfast –Water and coffee
- Hydration and caffeine
- Lunch – Pho soup (beef)
- Protein and fiber
- Dinner – Chicken and rice
- Protein and carbs
Workout
- Daily seven stretches (10 – 12 min)
- Run/Walk (30 min)
- Walk 5 minutes to warm up (5 min)
- Run for 2.5 min 4 times with 2.5 min breaks in between (20 min)
- Cool down walk for 5 minutes (5 min)
- Stomach crunches
- 10 x 3 weighted crunches, rest 2 min in between (60lbs)
- 10 x 2 weighted oblique/torso rotations (100lbs)
- Side stretches (4 count – 10 reps) between crunch sets
- Weight training
- 10 x 3 Chest press (60lbs)
- 10 x 3 Lateral raise (60lbs)
- 10 x 3 Military shoulder press (60lbs)
- 10 x 3 Leg press (100lbs)
