Day 3

8:30 am

Cardio
Warmup 5 min @3.2mph
High Intensity - 2 min @3.7 mph x 2 sets
Low intensity - 2:45min @ 3.3mph x 2 sets

Strength Training - 12 reps x 3 sets
Prisoner Squat
Bench Step-Ups
Push-Ups (wall)
Burpees (with jump)
Bench Dips (14 straight - the rest bent)
Get-ups* Back acting up will do when better)

Breakfast 9:30am
1 apple shredded into oatmeal
1 cup old fashioned large flake oatmeal
1 tbsp unsalted almonds
Cinnamon and stevia

Morning Snack 11:00am
One half cup of low fat plain yogurt
One half cup of frozen blueberries

Lunch 1:30pm
2 cups salad greens
1 cup sliced veggies carrot, peppers, cucumber
2 oz turkey
Dressing - 1 Tbsp of olive oil and 1 tbsp of lemon juice
1 piece of apple

Snack
1 banana and 1 tbsp of natural almond
*Out of apples and pears and needed the snack

Dinner 7pm
1 cup of baked squash 1 cup carrot, tomato, radish
2 cups of lettuce
Dressing 2 tbsp of oil and lemon juice
2 oz of turkey

Evening Snack 9pm
1 oz of unsalted almonds

2 liters of water