B - oatmeal, banana-apple-almond-almond milk smoothie L -chicken quesadilla and chicken noodle soup S - apple D - bugolgi and rice, kimchi, tofu soup, seafood pancake, and barley water S - water 4 mile run on C&O Canal. Abs 3x12 ball crunch 3x12 ball pull in 3x12 ball side pull in, each side Legs! 3x12 leg press 3x12 leg extension 3x12 barbell squat 3x12 single leg calf raise, each leg 3x12 Swiss ball hamstring pull in bridge Pull ups: 3x3 regular, 3x3 close grip, 3x3 wide, 3 regular Skill work: squat, front squat, overhead squat, press, push press, push jerk, deadlift, sumo Deadlift high pull, snatch, medicine ball clean.
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