Day 24

Thursday January 27

Meal Description	Ashley	Gerard
Breakfast/morning snack	Ended fast at 8:00am -          3 eggs -          1 piece turkey bacon -          Coffee	-          4 eggs -          3 pieces turkey bacon -          1.5 oz almonds
Lunch	-          2.6 oz tuna -          Broccoli -          Tbsp salsa	-          8oz chicken -          Broccoli -          Water
Snack	-          Tea -          1 oz almonds -          ½ scoop Gerard’s protein powder	-          16 oz chicken -          Salsa (after class)
Dinner	-           2 oz chicken (post workout)	-          8 oz chicken

Exercise

Ashley

Gerard

Warm up Stretched, rolled 6x30 second sprints on stationary bike 10 air squats 5 handwalk stretches 10 walking lunges 10 twisting lunges Then 20-15-9 Push ups GHD sit ups Air squats Workout – from LowCountry CrossFit 5 rounds for time of 7 power cleans 10 box jumps Time:  8:30 – haven’t done cleans in a LONG time…very slow going.  75# Post workout 3x10 RDL with 75# 60 second plank 60 second left plank 60 second right plank

Late Classes Stretched and rolled

Sleep:

Ashley:  11:00pm-6:30am

Gerard:  11:00pm-7:00am

Have a great weekend!