Wednesday April 27
| Meal Description | Ashley | Gerard |
| Breakfast/snack | 3 eggs coffee 5 oz chicken PWO: 1 scoop egg white protein | IF |
| Lunch | 12:00 spinach salad with pepper jack cheese, grapes and tuna steak too many grapes | 9 oz chicken spinach |
| Snack | IF | PWO: egg white protein |
| Dinner | IF | |
| | | |
| Exercise | Ashley | Gerard |
| Warm up | warm up | Warm up |
| Workout | squat strength program deload week 5x45 5x55 5x65 split squats and abs in between Then: 5 rounds for time 5 back squats 75# 10 Push ups 15 GHD 25 Double unders Time: 12 minutes | TABATA GHD Pull ups Wall touches (sprint from one side of garage to the other) Hip Thrusts Squats |
| Post Workout | | |
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