Day 63


Breakfast: protein shake with three eggs and bacon

Snack: carrots and celery 

Lunch: chicken with spinach and sweet potato

Snack. Green grapes 

Dinner: shrimp with rice and avocado 


Am: 20 min volume of Pull ups

5RFT OHS/pull ups/ sit ups


4×9 bench press with a min of double unders between each rest

3×10 incline press with plank holds in between

3×10 close grip bench with knee tucks

3×11 dumbbell press with lunges 

4×11 dips with vert jumps 

4×11 cable crunch 


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