Meals

🥗 Lunch: Rotisserie Chicken Salad Bowl

Ingredients:

• 4–5 oz chicken (1–1.5 palms)

• 2 cups salad kit (2 fists)

• Dressing (≈1 tbsp = 1 thumb)
  

🍫 Snack

• 1 oz dark chocolate + 1 cup strawberries (1 cupped hand carbs)

🍽️ Dinner Out

• (Pizza night, etc. — no measuring needed)

Workout: Day 5 (Upper Body)

AMRAP stands for “As Many Rounds (or Reps) As Possible.” Set a timer for the given time and cycle through the listed exercises continuously, completing as many rounds or repetitions as you can with good form until time runs out. 💪

5 Min AMRAP

Lying Bow/Arrows x 6-8/Side

Bear Hold x 15-20s

Push Ups/Kneeling Push Ups x 6-10

DB Curl-Press x 8

5 Min AMRAP

DB Renegade Rows x 8-10/Side

DB Pull Over x 8-12

5 Min AMRAP

DB Front Raise x 12

DB Curls x 12

10-12 Min AMRAP

Push Ups/Kneeling Push Ups x 6-10

DB Side Bends x 8-10/Side

DB Rev Flys x 12-15