FLP Day 19

Cardio Incline 2

Warmup: 5 min @ 4.2mph
High Intensity - 2min @ 4.2mph x 4 sets
Low Intensity - 2 min @ 3.8mph x 4 sets

Strength Training

Get-Ups (2lb weight) 19 reps x 3 sets
Pushups - 19reps x 3 sets
Burpees with jump(5 lbs) - 14 reps x 3 sets
Walking lunges - 20 total lunges x 3 sets
Standing Band Rotation - 14 reps each direction x 3 sets
Band Pull-Downs - 14 reps x 3 sets

Drank 2 liters of water

Breakfast - 7:30am
Smoothie - 1 cup of water, 1 cup of frozen blueberries, 1 banana, 1/2 whole flakes, 4 tbsp. of yogurt, 1 tbsp of flax seed. 1/2 for breakfast and 1/2 for morning snack.

Lunch 12:30
Tuna salad - 1 can of white flaked tuna canned water, 1 tbsp of olive oil, 1/4 cup of pepper, 2 chopped dill pickle, 1/4 cup of black beans, served on romaine lettuce, 1 whole pear

Forgot the snack

Dinner 6:00pm
3 cups of green salad with 1 cup of chopped veggies, 1 tomato on salad, 1 tbsp of oil and lemon juice, 6 oz of fresh salmon and 1 cup of squash.