Monday (Fran - Kind of)

Breakfast:
2 Eggs, 1 Egg White, scrambled
1/4 cup Shredded Cheddar Cheese
15 g Macadamia Nuts
1 Orange
1 Apple
Coffee

Snack:
2 Hard Boiled Eggs (Honk!)
7 g Macadamia Nuts
1 Orange

Snack:
Zone Bar

Workout (TCFA, Monrovia):
Warmup - 800 m run, 20 Wall Squats, 15 Pushups, 10 GHD Back Extensions

Workout:
Almost Fran, with new rules
ake As LITTLE Time To Complete 7 Rounds Of:

5 Squat Thrusters (M-95lbs, W-65lbs)
3 Pull-ups

NOTE: A Round Is Complete IF AND ONLY IF All Reps Are UNBROKEN…Meaning If The Athlete Drops The Bar To The Ground BEFORE Rep 5 Is Complete That Round DOES NOT COUNT…Same Rule Applies To The 3 Pull-ups

Upon Completion And Recovery: Max Wall Balls To Failure…(M-20/10, W-16/8.) Athlete Sets Up And Continuously Takes Wall-Ball Shots Until They Take A Break…Who Can Reach 50 Without A Break? Anybody? Once They Take A Break, They Are Done…

My time: 11:20, poor but I did it to standard
I did 31 Wall Balls at the end (destroyed me)

Snack:
Balance Bar

Dinner:
Smoothie
2 cups 1% Milk
280 g Mixed Berry-Cherries (frozen)
20 g Whey Protein Powder
20 g Almond Butter